Creamy vegetable crumble
Buckwheat flour added to a microwave
crumble mixture gives it a distinctive brown color and makes it look
more appetizing. The crumble is soft in texture but very tasty.
Ingredients:
-
25g (1oz) sunflower margarine
-
1 medium onion, finely chopped
-
1 clove garlic, crushed
-
225g (8oz) carrots, diced
-
225g (8oz) peas
-
1 small cauliflower, divided into florets
-
30ml (2 tbsp) whole wheat flour
-
300ml (1/2 pint) skimmed milk
-
10ml (2 tsp) fines herbs
-
1 bay leaf
-
For the topping:
-
50g (2oz) oat flakes
-
50g (2oz) buckwheat flour
-
25g (1 oz) whole wheat flour
-
15ml (1 tbsp) chopped fresh parsley
-
50g (2oz) sunflower margarine
-
30ml (2 tbsp) sunflower oil
-
5ml (1 tsp) shoyu
Method
-
Put the margarine in a medium dish and
put in microwave ‘FULL’ for 30 secs. Stir in the onion and garlic and
cook for 1 min, 600 W (30secs 700W, 1 min 500W).
-
Add the vegetables, cover and cook for 5
minutes, 600W (4 minutes 700W; 6 minutes 500W).
-
Stir in the flour and cook full for 30
secs, then stir in the milk, herbs and bay leaf. Recover and cook for 2
minutes, 600 W(1.5 minutes 700W; 2.5 minutes 500W), then cook “medium”
for 4 minutes, 600W (3 minutes 700W; defrost for 6 minutes, 600W),
stirring once or twice.
-
For the topping, mix the flakes, flours
and herbs together, then rub in the margarine. Stir in the oil and
shoyu.
-
Cover the vegetables with the crumble
topping and cook full for 8 minutes 600W (6.5 minutes 700W; 10 minutes
500W), giving the dish a quarter turn every 2 minutes.
-
Leave to stand for 2-3 minutes before
serving.
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