These delectable Indian fritters are a true delight for the taste buds. Thinly sliced onions, generously spiced and enveloped in a chickpea flour batter, are fried to perfection until golden and crispy. Pairing them with cucumber raita, a refreshing dip…
This side dish screams “Healthy Heart” and for so many reasons!
What we eat plays a very significant role ensuring we have a healthy heart, to help prevent and reduce your risk of heart disease you want to ensure you are choosing the right foods.
This dish incorporates many ingredients that will help reduce blood pressure and cholesterol as well as help with inflammation, all conditions that can pose and create risks for heart disease.
Garlic is a favourite ingredient to add flavour to a dish it also has many therapeutic effects, including helping to reduce blood pressure.
Walnuts are a fantastic source of fiber as well as vitamins and minerals. Research shows that a diet containing walnuts can help protect against heart disease by lowering bad cholesterol and blood pressure, plus decreasing the effects of oxidative stress such as inflammation.
Almonds are also a nutrient dense nut and along with olive oil is a great source of healthy monounsaturated fatty acids that are fantastic for heart health.
As you can see, this dish is full of amazing health benefits with it also being super simple to make…. Not to mention YUM!
- 4 Tbsp Olive oil
- 3 Lg Garlic cloves, minced
- Salt and pepper, to taste
- 1 tsp Fresh rosemary, finely chopped
- 2 Cup Peas, fresh and shelled
- 1 med Onion, thinly sliced
- 3 med/lg Potatoes, peeled and thinly sliced
- 1 med/lg Zucchini, thinly sliced
- 1 Lg Garlic clove, minced
- 1 - 2 Tbsp Olive oil
- 1 pinch Nutmeg
- 1/2 Cup Walnuts, crushed
- ½ Cup Almond meal
- ½ Cup Cheese, grated
- Combine the olive oil, garlic, lemon zest, rosemary, salt and pepper in a small bowl and set aside.
- Lightly grease a casserole dish and layer in the vegetables. Place peas in bottom, then potatoes, onion and zucchini slices, spooning part of the seasoned olive oil over each layer.
- Cover tightly with alfoil and bake in preheated 180C oven 40 minutes.
- Meanwhile prepare your topping by adding all toping ingredients to a bowl and mixing together until they are just combined and resemble a crumb mixture, (tip: slowly add the olive oil, and only add enough so that it is still crumbly, you don’t want a soggy mixture).
- After the 30 minutes of baking, remove casserole dish from oven; uncover and sprinkle over topping over.
- Return to oven and bake 15 – 20 minutes longer, or until topping is nicely browned and all vegetables are cooked through.