A moussaka dish

Three recipes with seasonal organic vegetables, vegetarian and healthy for this autumn

The scientific and medical community maintains the consensus in recommending the consumption of a minimum of five portions of fruits and vegetables a day, although sometimes it can be a bit of a struggle. Work, haste and unforeseen events mean that we often do not pay attention to a rule as simple as it is beneficial for the body.

The Naturcharc family proposes three recipes with organic seasonal vegetables for this autumn that will help you to have a balanced diet and to load up on nutrients. It’s the best option to use the fruits of the earth at their optimum moment and that you can prepare in advance so that lack of time is not an excuse. What’s else? The three recipes with organic seasonal vegetables are vegetarian.

Vegetable moussaka

A classic Greek dish. The original recipe uses minced meat (you can make it like this) but we offer you a 100% vegetarian version to make the most of organic seasonal vegetables

Ingredients (4 servings)

  • Aubergines: 2 large or 3 medium-sized ones.
  • Courgette: 1 unit.
  • Garlic: 1 clove.
  • Onion: 1 unit.
  • Potatoes: 250 grams (3 or 4 medium-sized potatoes).
  • Carrot: 1 or 2 units.
  • Tomato: 3 or 4 large units (preferably vine tomatoes).
  • Mozzarella or feta cheese.
  • Grated Parmesan cheese.
  • Extra Virgin Olive Oil.
  • Salt and black pepper.
  • Oregano.
  • Basil (for garnish).

Preparation

  1. Prepare the aubergines. Remove the ends and cut into slices about 5 millimetres thick. Salt in a colander and leave to stand for about 30 minutes so that they release some of the water.

  2. Prepare the courgette. Cut into similar slices to the aubergines and set aside.

  3. Peel and chop the garlic, onion and carrot.

  4. Peel and slice the potatoes into similar slices as the aubergine and courgette.

  5. Blanch the tomatoes. To do this, boil water in a large pot and prepare the tomatoes by removing the stems and making a small, shallow cross cut at the base. Plunge the tomatoes into the boiling water for up to 20 seconds and then cool immediately in ice water. Peel, crush and set aside.

  6. In a pan, heat the Extra Virgin Olive Oil and sauté the chopped garlic, onion and carrot over a medium heat (approximately 10 minutes).

  7. Add the crushed tomato and oregano, season with salt and pepper and leave to cook over a low heat. Cook for about 10 minutes.

  8. While the vegetables are cooking, preheat the oven to 190º.
  9. Dry the aubergines with kitchen paper to remove the salt.

  10. In an ovenproof dish, place a base layer of potatoes. Cover with a quarter of the tomato sauce.

  11. Top with half of the aubergines and add another quarter of the tomato sauce.

  12. Top with all the courgette and add another quarter of the tomato sauce.
  13. Arrange the mozzarella or feta cheese, the other half of the aubergines and the last quarter of the tomato. Drizzle lightly with olive oil.

  14. Cover the tray with aluminium foil and bake for about 1 hour at 190º.
  15. Remove the foil and bake for a further 15 minutes at 190º.
  16. Just removed from the oven, spread a thin layer of Parmesan cheese on top.

Tips

  • The recipe is vegetarian, but can be made vegan by substituting the cheese with similar products of vegetable origin.

Organic vegetable pisto

A classic Spanish dish that remains at the top of the list of recipes with organic seasonal vegetables. This vegetable pisto is perfect for eating a variety of vegetables and for making the most of any leftovers we may have at home. Each region has its own version, so don’t hesitate to try adding some extra vegetables to this base.

The vegetable pisto can be used as a single dish with a larger portion or as an accompaniment or base for other dishes (to fill a pie, for example). And it can also be eaten hot or cold. Could it get any better?

Ingredients (4 servings)

  • Tomato: 4 to 6 units (we recommend vine tomatoes).
  • Onion: 250 grams, chopped.
  • Garlic: 2 cloves.
  • Green pepper: 250 grams.
  • Red pepper: 200 grams.
  • Courgette: 300 grams.
  • Extra Virgin Olive Oil.
  • Black pepper.
  • Salt.

Preparation

  1. Blanch the tomatoes. To do this, boil water in a large pot and prepare the tomatoes by removing the stems and making a small, shallow cross cut at the base. Plunge the tomatoes into the boiling water for up to 20 seconds and then cool immediately in ice water. Peel, crush and set aside.

  2. Peel and finely chop the onion and garlic.

  3. Wash and chop all the other vegetables and set aside separately.

  4. Heat the Extra Virgin Olive Oil and sauté the garlic and onion for 15-20 minutes over a low heat.

  5. Add the peppers and sauté for a further 15 minutes.

  6. Add the courgette and crushed tomato (as well as any other vegetables). Season with salt and pepper and cook for at least one and a half hours over a low heat in a partially covered casserole dish.

  7. Once the vegetables are cooked, uncover the pan to evaporate the remaining water from the tomato to concentrate the flavours.

Tips

  • If the pisto is to be eaten by children, you can remove the skin from the courgette to make it more tender.
  • If the tomato sauce is a little acidic, it is possible to correct it with a teaspoon of sugar.
  • Extra ingredients such as carrots (which add sweetness), green beans, aubergines or potatoes in small pieces can be added to the recipe.

Minestrone soup

Minestrone soup
Minestrone soup

A staple recipe in Italian cuisine and ideal for the colder days of autumn and winter. It is very nutritious and comforting as well as making the most of seasonal organic vegetables. Moreover, as it is hearty, it serves as a unique dish and can be prepared in advance.

Ingredients (4 servings)

  • White beans: 100 grams.
  • Green beans: 100 grams.
  • Carrot: 2 units.
  • Potato: 2 units.
  • Courgette: 1 unit.
  • Celery: 1 stick.
  • Tomato: 2 units.
  • Garlic: 2 cloves.
  • Onion: 2 units.
  • Short dry pasta: 120 grams.
  • Parmesan cheese: 180 grams.
  • Basil
  • Extra Virgin Olive Oil.
  • Vegetable or chicken stock.
  • Salt and pepper.

Preparation

  1. Prepare the white beans the day before. Leave to soak for 8 hours.

  2. Cook the white beans for one hour, starting with cold water. They can also be cooked in a pressure cooker.
  3. Cut all the vegetables into small cubes.

  4. Drain the white beans, retaining the water. Set aside.

  5. In a pot, heat the Extra Virgin Olive Oil and sauté the onion. Fry the onion for approximately 3 minutes.

  6. Add the potatoes, carrots, courgette and celery. Stir and fry for another 3 minutes.

  7. Add the two cloves of garlic, the stock (enough to cover the vegetables), the white beans, the green beans and the chopped tomato. Cook for an hour over a medium heat. Add some of the bean cooking water if necessary.

  8. Once the vegetables are cooked, cook the short pasta in the stew. Season with salt and pepper.

  9. Serve with grated Parmesan and some fresh basil leaves.

Tips

  • If you have not soaked the beans, you can use quality canned white beans.

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