Sauce - psychedelic
Preparation time: 10 minutes Cooking time: 15 minutes
Recipe highlights Serves: 4
- Good source of folate, fibre
- Suitable to microwave
- Store covered in fridge (under 5°C)
- Dairy free
- Gluten free
- Egg free
- Nut free
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Ingredients
- 1 tablespoon olive oil
1 clove garlic, crushed
1 small onion, finely chopped
1 cup carrot, rings or sticks, fresh or frozen
1 X 320g can beetroot, shredded and drained well
1 X 320g can corn kernels, drained well
1 X 810g can whole peeled tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
pepper, to taste
Cooking method
-
1. Heat the oil in a medium-sized saucepan and stir-fry the garlic, onions and carrots over a medium to high heat for one minute. Remove from the heat and stir in the beetroot, corn, tomatoes, basil and oregano.
2. Bring to the boil, then reduce the heat, cover and cook over a low to medium heat for 12 to 15 minutes, stirring occasionally to prevent the sauce from sticking to the bottom of the pan.
3. Season with the pepper and serve.
Notes: Serve with patties or burgers, kebabs, filo rolls or roasted or barbecued meats and a green salad.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 407.27g | 100.00g |
| Energy (kJ) | 894.46kJ | 219.62kJ |
| Protein (g) | 5.47g | 1.34g |
| Total fat (g) | 5.89g | 1.45g |
| - Saturated fat (g) | 0.73g | 0.18g |
| - Polyunsaturated fat (g) | 0.83g | 0.20g |
| - Monounsaturated fat (g) | 3.54g | 0.87g |
| Cholesterol (mg) | 0.00mg | 0.00mg |
| Carbohydrate-available (g) | 30.70g | 7.54g |
| CarbohydrateSE (g) | 30.50g | 7.49g |
| - Sugars (g) | 18.18g | 4.46g |
| Water (g) | 352.50g | 86.55g |
| Dietary fibre (g) | 8.10g | 1.99g |
| Thiamin (mg) | 0.08mg | 0.02mg |
| Riboflavin (mg) | 0.05mg | 0.01mg |
| Niacin (mg) | 2.67mg | 0.66mg |
| Niacin equivalents (mg) | 3.37mg | 0.83mg |
| Vitamin C (mg) | 27.18mg | 6.67mg |
| Total folate (ug) | 142.67ug | 35.03ug |
| Total vitamin A equivalents (ug) | 704.70ug | 173.03ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 4232.81ug | 1039.31ug |
| Sodium (mg) | 597.54mg | 146.72mg |
| Potassium (mg) | 679.84mg | 166.93mg |
| Magnesium (mg) | 54.12mg | 13.29mg |
| Calcium (mg) | 73.33mg | 18.00mg |
| Phosphorus (mg) | 120.43mg | 29.57mg |
| Iron (mg) | 2.83mg | 0.69mg |
| Zinc (mg) | 1.21mg | 0.30mg |
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Source: Lifetrack (1999), Eat! Enjoy! The Lifetrack cookbook, Melbourne.
This recipe was orginally published as:
Psychedelic sauce
Recipe publication date on: 07/24/2001
Last reviewed on: 13/03/2012
