Healthy Baked Vegetables with Creamy Cornflour Sauce
45 minutes
1195 reads
About Healthy Baked Vegetables with Creamy Cornflour Sauce
This recipe for healthy baked vegetables is a delicious and satisfying meal perfect for health-conscious individuals. It features a vibrant mix of capsicum, baby corn, mushrooms, and zucchini, baked to perfection in a light and creamy cornflour sauce. I've made mindful swaps, using olive oil instead of butter and cornflour instead of refined flour for a healthier twist.The vegetables are briefly parboiled before baking to ensure tenderness and reduce baking time. The simple, yet flavorful cornflour sauce complements the vegetables beautifully, creating a harmonious blend of textures and tastes. This easy-to-follow recipe is perfect for a weeknight dinner or a healthy side dish.Get ready to enjoy a wholesome and flavorful meal that's both good for you and incredibly satisfying! It's a recipe you'll want to make again and again.
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Recipe Time & More
Prep15 minutes
Cook30 minutes
Total45 minutes
Ingredients
Vegetables
- 1 Bell Peppers capsicum, chopped, medium sized, yellow
- 5 sticks Baby Corn
- 50 gm Button Mushrooms
- 1 Zucchini chopped, medium sized
- 2 Onion chopped, large
Sauce & Seasoning
Instructions
Prepare the Vegetables
- Chop all vegetables into bite-sized pieces.
- Boil water in a pot. Add the chopped vegetables and boil for 5 minutes until slightly tender. Drain well.
Make the Cornflour Sauce
- In a bowl, whisk together the cornflour and milk until smooth, ensuring no lumps remain.
Sauté Aromatics
- Heat olive oil in a pan over medium heat. Add onion and garlic (optional) and sauté until translucent, about 3-5 minutes.
Combine and Simmer
- Pour the cornflour mixture into the pan with the sautéed onions and garlic. Stir constantly until the sauce thickens and comes to a simmer. This should take about 2-3 minutes.
Add Vegetables and Season
- Add the parboiled vegetables, salt, and freshly crushed black pepper to the sauce. Stir gently to combine. Stir in oregano if using.
Bake
- Preheat your oven to 200°C (400°F). Lightly grease a baking dish with olive oil. Pour the vegetable mixture into the prepared dish.
- Bake for 25-30 minutes, or until heated through and slightly browned on top.
Serve
- Serve hot as a main course or a delicious side dish.
Recipe Notes
Expert Tips
- For extra flavor, add a pinch of nutmeg or other herbs to the sauce.
- Feel free to customize the vegetables to your liking; broccoli, carrots, and peas would also work well.
- If you prefer a thinner sauce, add a little more milk during the simmering stage.
- To ensure even cooking, stir the vegetables halfway through the baking time.
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Recipe Nutrition
Calories: 147kcalCarbohydrates: 17gProtein: 7gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 3gCholesterol: 6mgSodium: 1710mgFiber: 2gSugar: 11g
Kirti Misra
Articles: 101
4 Comments
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Such a lovely dish! Thanks for sharing.
Such a perfect dish! Thank you.
This is so tempting! Can’t wait to cook it.
This is perfect! Can’t wait to taste it.