Are you looking for a quick, healthy, and incredibly delicious dinner that's also packed with nutrients? Look no further! This savory sunflower seed and oat crumble is the perfect solution for busy weeknights. It's easy to make, uses simple ingredients, and delivers a satisfying and flavorful meal that's surprisingly good for you. Forget complicated recipes; this one's a breeze, even for beginner cooks looking for easy recipes and healthy meal ideas.
Ingredients:
- 1 cup rolled oats
- ½ cup sunflower seeds
- ¼ cup grated Parmesan cheese
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup chopped vegetables (such as broccoli, zucchini, bell peppers)
- 1 (14.5 ounce) can diced tomatoes, undrained
- ½ cup vegetable broth
Instructions:
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Preheat & Prep: Preheat your oven to 375°F (190°C). Lightly grease a small baking dish (approximately 8x8 inches). Chop your vegetables into bite-sized pieces. This is a great time to get the kids involved in the homemade cooking process!
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Make the Crumble Topping: In a medium bowl, combine rolled oats, sunflower seeds, Parmesan cheese, olive oil, oregano, garlic powder, salt, and pepper. Mix well until evenly combined. This easy step creates the delightful crunchy topping for our delicious dish.
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Assemble the Crumble: In the prepared baking dish, layer the chopped vegetables and diced tomatoes. Pour the vegetable broth evenly over the vegetables.
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Top and Bake: Sprinkle the oat and sunflower seed crumble evenly over the vegetable mixture.
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Bake to Perfection: Bake for 25-30 minutes, or until the crumble is golden brown and the vegetables are tender. Keep an eye on it – ovens vary!
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Serve and Enjoy: Let the crumble cool slightly before serving. This quick dinner idea is perfect on its own or served alongside a side salad for a complete and healthy meal.
Tips for the Best Savory Oat and Sunflower Seed Crumble:
- Customize your veggies: Feel free to experiment with different vegetables. Carrots, mushrooms, spinach, or even leftover roasted vegetables would work wonderfully.
- Add protein: For a heartier meal, stir in some cooked lentils, chickpeas, or shredded chicken before adding the crumble topping. This simple addition transforms it into a complete protein source.
- Spice it up: Add a pinch of red pepper flakes for a little extra heat.
- Make it ahead: This dish is also great for meal prepping. You can assemble it ahead of time and bake it when you're ready to eat.
Variations:
- Cheesy variation: Increase the Parmesan cheese to ¾ cup for an extra cheesy kick.
- Herb variation: Experiment with different herbs such as thyme, rosemary, or basil.
- Nut variation: Substitute some of the sunflower seeds with chopped walnuts or pecans for added flavor and texture.
Nutritional Information (per serving, approximate):
Calories: Approximately 250-300 Protein: Approximately 8-10 grams Fiber: Approximately 5-7 grams
This information is an estimate and may vary depending on the specific ingredients used.
This recipe offers a fantastic way to incorporate healthy ingredients into your daily diet. It’s a great source of fiber, protein, and healthy fats, making it a perfect choice for those seeking delicious dishes and best recipes for a balanced lifestyle. Enjoy!