Mixed vegetables in tomato sauce (tourlou)

Must Try

Tourlou is a light, low-fat, high-fiber dish. Ideal during hot summer days, it can be served with feta cheese and brown bread.

It is made with potatoes and zucchini in the oven without frying. Potatoes are rich in starch. On the other hand, zucchini is rich in fiber and water. A medium zucchini weighs about 100 g. of which ~ 95% is water and has 34 calories.

Zucchini is rich in fiber, water, vitamin A and C, potassium, calcium and folic acid. Vitamin A, among other things, contributes togood eyesight , healthy skin and good lung function. Vitamin C supports the immune and respiratory systems. Zucchinis are rich in water. Fiber helps the digestion process and prevents constipation. It also keeps blood sugar low and reduces gluttony. Due to their high content of water and fiber, in combination with their low calories content per serving, they create a feeling of fullness, while helping to maintain a healthy body weight.

Basil has antioxidant properties, due to the phenolic compounds that it contains. It also relieves the symptoms of gastroesophageal reflux disease. It is considered to facilitate digestion, while preventing the feeling of bloating and discomfort.

If you do like tourlou, then you might try  the vegetable skewers in pepper marinade recipe.

 

 

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τουρλού

Mixed vegetables in tomato sauce (tourlou)


  • Total Time: 95'
  • Yield: 4 μερίδες 1x

Description

Tourlou is a light, low-fat, high-fiber dish. Ideal during hot summer days, it can be served with feta cheese and brown bread.


Ingredients

Scale
  • 600 gr. potatoes, peeled and cut into thin round slices
  • 600 gr. of sliced zucchini
  • Salt, freshly ground pepper
  • 2 tbsp. oregano
  • 1/2 tsp. rosemary
  • 1/2 cup parsley, finely chopped
  • 23 cloves garlic, chopped
  • 6 tbsp. extra virgin olive oil
  • 800 gr. chopped tomatoes
  • 2 large onions cut into thin slices

Instructions

  • Preheat the oven to 180ºC
  • Put the potatoes and zucchini in a large bowl.
  • Add salt, pepper, oregano, rosemary, fresh parsley, garlic and olive oil.
  • Mix well.
  • Place the ingredients in a pan, add the tomatoes and stir.
  • Carefully remove the food and remove the foil. Then return it to the oven, uncovered and bake for 30′-40 ‘or until the vegetables soften and most of the liquid evaporates.
  • Stir periodically to get color.
  • Remove from the oven.
  • Serve hot or at room temperature with a little extra fresh olive oil (optional).

Notes

Cook’s Tip

For a more appealing look to the dish, place the potatoes and zucchini alternately in rows in the pan.

Doctor’s Tip

Studies have shown that oregano has antioxidant, anti-inflammatory, antiviral and antibacterial properties.

  • Prep Time: 20'
  • Cook Time: 75'

Nutrition

  • Serving Size: 1 μερίδα
  • Calories: 398
  • Sugar: 13,2 gr
  • Fat: 21,5 gr
  • Carbohydrates: 49 gr
  • Fiber: 9,7 gr
  • Protein: 7 gr

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Είμαστε η Εύη, food entrepreneur και η Φιλίτσα, ιατρός παθολόγος – διαβητολόγος.
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