Recipe to beat high blood pressure: squash and eggplant casserole

This colourful vegetable casserole is transformed into a feast for the eye and palate with a fresh and punchy mixture of parsley, garlic, lemon zest and toasted almonds, simply served with fluffy Parmesan polenta.

Preparation time: about 20 minutes

Cooking time: about 45 minutes

Serves 4

Vegetables

• 15 ml (1 tbsp) olive oil
• 1 large onion, cut into 8 wedges
• 12 baby corn
• 1 small or 1/2 large butternut squash, peeled, quartered lengthwise, seeded and cut across into 2.5-cm (1-in) slices
• 1 eggplant, halved lengthwise and cut across into 2.5-cm (1-in) slices
• 1 red pepper, seeded and cut into 1-cm (1/2-in) pieces
• 125 ml (1/2 c) dry white wine
• 500 ml (2 c) reduced-sodium vegetable broth
• Salt and pepper

Topping

• 30 ml (2 tbsp) slivered almonds
• 1 garlic clove, finely chopped
• Finely shredded or coarsely grated zest of 1 lemon
• 75 ml (5 tbsp) chopped parsley

Polenta

• 250 g (1 c) instant polenta
• 50g  (1/4 c) freshly grated Parmesan cheese
• 30 ml (2 tbsp) chopped fresh oregano

1.  Heat the oil in a flameproof casserole. Add the onion wedges and baby corn and sauté over a medium heat for 5 minutes, stirring occasionally. Preheat the oven to 180°C (350°F).
2. Add the slices of butternut squash to the casserole, toss them in the oil and then stir in the eggplant and red pepper. Cover and let the vegetables cook over a low to medium heat, turning them twice, until they are a light golden brown, about 10 minutes. Pour in the wine, let it sizzle and then stir in the broth. Bring to a boil and add seasoning to taste. Cover the casserole and cook in the oven for 30 minutes.
3. Meanwhile, make the topping. Preheat the broiler to high. Spread the slivered almonds on a baking tray and toast under the broiler until they are lightly browned. Watch them closely and shake the tray occasionally to ensure the nuts are evenly toasted. Place in a small bowl and mix in the remaining topping ingredients.
4.  To prepare the polenta, bring 750 millilitres (3 cups) water to a boil in a medium pot over high heat. Gradually whisk in the polenta and continue whisking until the polenta absorbs all the liquid. Reduce the heat to medium and cook, stirring, until the polenta is thick, 5 to 10 minutes. Beat in the Parmesan cheese and oregano and season to taste.
5.  To serve, spoon the polenta onto plates or into large individual bowls. Ladle the vegetable casserole on top and sprinkle with the topping.

•  Pearl barley is delicious alternative to polenta. It can be cooked in the oven with the vegetable casserole. Put 250 grams (1 cup) rinsed pearl barley in a casserole dish with 1 chopped onion and 5 millilitres (1 teaspoon) dried sage. Pour in 500 millilitres (2 cups) hot vegetable broth, cover and cook at 180°C (350°F) until the broth is absorbed and the barley is tender, 45 to 50 minutes.

•  Butternut squash is a powerful source of beta-carotene, with 250 grams (1 cup) providing 96 percent of the recommended daily allowance. The body converts beta-carotene into vitamin A.

Key nutrients: 420 calories, 80 calories from fat, 9 g fat, 2 g saturated fat, 0 g trans fat, 12 g protein, 73 g carb, 15 g fibre, 250 mg sodium.

Blood pressure nutrients: 100 mg vitamin C, 87 mg magnesium, 920 mg potassium, 217 mg calcium.