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Vegetable Kugel

Vegetable Kugel

This is a recipe I have used many time as an accompaniment to meat or fish however it can be a meal or snack on its own. Many variations can be achieved by substituting other vegetables. Some vegetables can make the mixture a bit wet & it can end up a bit sloppy, as can too much liquid, so finding the right combinations is key to a good dish. Roughly 4-5 cups of grated mixed vegetables in total (try zucchini in the mix as well).

Ingredients

  • 2 medium potatoes (grated)
  • ½ medium sweet potato (2 cups grated)
  • 2 medium carrots grated
  • 1 large clove of garlic-grated or crushed
  • 1 onion grated
  • 2 tablespoons of chopped parsley
  • 2 eggs beaten
  • ¼ cup olive oil
  • 3 tablespoon of gluten free flour or bread crumbs
  • Salt & pepper to taste
  • ½ -1 cup grated tasty cheese (optional)

Method

  1. Heat oven to 175-180 degrees C. and grease an ovenproof baking dish (approx. 23cmx 33cm).
  2. Grate all the vegetables and press gently between paper towels to drain excess moisture.
  3. Combine all vegetables in a large bowl with eggs, oil, garlic, flour/crumbs, parsley, salt and pepper. Add a little more flour if mixture still seems too wet.
  4. Spread mixture evenly in dish using a spatula and cook for 45mins to 1 hour until kugel is cooked through and feels slightly firm to touch with the surface looking slightly brownish and crisp.
  5. If desired top with grated cheese and cook for an extra 15 minutes until cheese is melted.
  6. Cool slightly, cut into squares and serve as a side dish, meal or snack.

Some reasons why this is good for you:

  • Potatoes –provide carbs, protein & fibre, plus vitamins C, B6, niacin, folate, potassium, manganese, magnesium and phosphorus. Potatoes are cholesterol free.
  • Sweet potatoes – also provide carbs, protein & fibre, are antioxidant- contain Vitamin C, betacarotene, potassium and Vitamin B6.
  • Carrots – antioxidant (beta-carotene), protect heart and eye health, anti-cancer, assists blood sugar control
  • Garlic & Onions – have vitamin C & B vitamins, antioxidant, protect against cancer and CVD, antifungal, antimicrobial & stabilise blood sugar
  • Olive oil – anti-inflammatory, antioxidant, healthy fat;
  • Black pepper – anti-inflammatory /aids digestion/ assists nutrient absorption.
  • Eggs – provide protein for energy, lutein and zeaxanthin for eye health, choline for cell health, vitamins A, B, C, and vitamin D for bone health and immune support, plus magnesium and calcium.
  • Cheese – Calcium for strong bones and teeth, protein, phosphorus, zinc, magnesium, Vitamins A, B2 and B12 for the nervous system
  • Parsley – provides chlorophyll good for detoxing liver.

To book a session with Pamela, contact the Lane Cove Clinic on 02) 9418 9555.

Author: Pamela Nelson

Pamela is a dedicated, qualified Naturopath, Nutritionist, and Herbalist at Health Space. She aims to help her clients achieve balance in all areas of their lives. Her areas of interest include chronic illness, allergies and food intolerances, digestive problems, stress and anxiety management, sleep issues, and regaining work/life balance via lifestyle changes.

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