A tasty oven cook recipe. We have used broccoli, cauliflower, cabbage and peas, but you can use any ingredients you have. If you have medium-large broccoli or cauliflower, use half of each and use the rest to make a cheesy side dish another time.
These recipes are designed for you to cook together as a family. The best bits for children to help with are shown in blue, and little hands can always help with measuring ingredients and washing up!
Approximate cost per adult serving: 78-97p
Time: 1 hour
- 1 tablespoon oil (1 tablespoon = 3 teaspoons approx.)
- 1 onion
- 2 garlic cloves
- 2 peppers
- 2 teaspoons ground cumin
- 1 tablespoon smoked paprika
- 1 400g can kidney beans
- 1 400g can chopped tomatoes
- 1 400g can mixed beans
- Pinch salt and pepper (optional)
- Wholemeal tortilla wraps
- 50g grated Cheese
- Natural yoghurt
- Wash the vegetables and prepare – peel the onion then chop the broccoli and cauliflower and slice the cabbage, onion and potatoes (you can leave the skin on, just give them a scrub!) Grate the cheese.
- Preheat the oven to 220C/Fan 200C/Gas 7.
- Weigh out the butter/spread and flour, measure the milk, and add to a saucepan. Put the saucepan on a medium heat and bring gradually to simmering point, whisking continually with a whisk or fork, until the sauce has thickened and become smooth and glossy. Remove from the heat and stir in the mustard and half the grated cheese.
- Meanwhile, fry the onion and cabbage in a little oil for 10 minutes until soft.
- Put all the veg into an ovenproof dish and cover with the sauce. Mix well until coated.
- Lay the potato slices on top to form an overlapping layer and brush with a little oil.
- Cook in the oven for 40 minutes until potatoes have become lightly browned.
- Add the cheese on top and put back in the oven for the final 5 minutes until golden and bubbling. Serve and season to taste.
- Sharp knife
- Chopping board
- Whisk or fork
- Ovenproof dish
- You can leave off the potato top and use as a tasty side dish. As an alternative, mash the potato, or sweet potato works well too!
- Remember to leave seasoning until the end so it does not get added to portions for little ones.
- Cheese can be frozen and grated straight from the freezer when used in cooking.
We know that calcium found in dairy products is important for maintaining bone health, but did you know it is also needed to help our brain communicate messages to our muscles?
This recipe has been adapted from BBC Food
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