For Meatless Monday this week I made Baked Sweet and Sour Veggies. This recipe was so easy and versatile. It can be adapted to suit your mood or your fridge contents.
This week we had Baked Sweet and Sour broccoli and cauliflower with rice. This veggie combination was really delicious because of the textures. I recommend it!
- 5-6 cups chopped veggies
- 3 Tbsp vegetable oil
- 1/3 cup corn starch
- rice to serve
- 1/2 cup sugar
- 1/2 cup apple cider vinegar (white vinegar is ok)
- 2 Tbsp soy sauce
- 1 tsp garlic salt
- 1/4 cup tomato sauce
- 1 Tbsp corn starch + 2 Tbsp cold water
- Preheat oven to 220deg C and grease a baking sheet. Combine veggies with oil in a freezer bag, shake to coat.
- Add corn starch to the freezer bag and toss to coat again.
- Transfer coated veggies to greased pan. Bake for 20 minutes or until the veggies have softened and start to brown.
- While the veggies are cooking, prepare the sauce: Add the sugar, vinegar, soy sauce, garlic salt and tomato sauce to a small saucepan. Stir and bring to the boil. In a small bowl or glass, whisk together the 1 Tbsp corn starch and cold water until dissolved and smooth. Add to the saucepan and stir until thickened. Then lower heat to a simmer.
- In a large heat-proof bowl, combine the veggies and the sauce.
- Serve with rice.
There is one thing I struggled with about this recipe: it has sugar in it. I know sugar is taboo these days and I agree that we should limit it in our diets, so I added just a small amount in this meal. I guess its hard to make the “sweet” in sweet and sour without using anything sweet!
Other vegetables that work really well in this recipe are eggplant, capsicum, zucchini and onion. Let me know if you try other veggies that work well in this. The cornflour and oil that the veggies are tossed in prior to baking really seem to make the texture of the veggies special.
If you need to feed a crowd, you can easily double or triple the sauce recipe and make a tonne of rice to accompany your veggies. People will love it.
Yes, you can add cooked chicken or brown some beef or lamb and add them to the bowl with the veggies and sauce. That’s what makes this recipe so great. Leftover roast chicken would be delicious added to this.
My Baked Sweet and Sour Veggies tastes a bit like take-away, and is definitely more cost effective! This is a handy little recipe that you can whip out to make an ordinary meal pretty special. I love having recipes like this one tucked into my book of everyday gems. And now you can tuck it into your book too and use it whenever you like!