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flan autumn





120 grams


450 grams

Mixed mushrooms

80 grams

Red peppers

60 grams


1 unit

Tomato sauce, without salt

40 grams


1 wedge


1 leaf

Dry rosemary

to taste

Fresh sage

2 leafs


300 grams

Coconut milk

3 spoons


to taste

Iodized salt

to taste

Olive oil

to taste

Chili powder

to taste

Vegetable broth

50 grams

single courses from Italy

flan autumn

flan autumn

vegan high in fiber high in iron source of C vitamins high in potassium

ready in

1 hour 15 minutes


daily requirement

100% Fat

100% Protein

100% Carbohydrates

translated by Italian with google translate

flan autumn

A light meal because aside from the oil does not contain other fats, complete because it is rich in both protein and carbohydrates and very tasty. An excellent lunch or why not a dinner.

flan autumn step 1

step 1

Stew: Cut the biggest pumpkin cubes (150 g) and mushrooms. Cut the pepper into strips thicker. Divide into four, for a long time, the clean carrot previously, then cut into thick slices.

flan autumn step 2

step 2

In a large frying pan or saucepan, fry chopped garlic earlier in a dolium wire.

flan autumn step 3

step 3

When it turns golden, add the lentils washed previously and then cover it with water in order to have just one finger above.

flan autumn step 4

step 4

Slowly the water that evaporates aggiungetene dellaltra as long as the lentil is cooked (when managed with ease to crush it between your fingers).

flan autumn step 5

step 5

Once cooked add the carrot and cover with no more than a finger of water, if there will be need add it to later. Cook everything until you can pierce the carrot with his fork.

flan autumn step 6

step 6

Cotta carrot add the pumpkin, mushrooms, pepper, tomato sauce and herbs (bay leaves, rosemary and sage).

flan autumn step 7

step 7

Cover everything with water (no more than one finger above) and cook until you can poke with a fork pumpkin.

flan autumn step 8

step 8

Cooked pumpkin continue with the cooking until the liquid evaporates and the texture will look like a very compact sauce.

flan autumn step 9

step 9

The mashed: Wash well for the potatoes, then put them to boil together with the pumpkin (300 g) in a pot in abundant water until you can prick with a fork.

flan autumn step 10

step 10

Beware the pumpkin softens before. Once cooked, pull them out and let them cool.

flan autumn step 11

step 11

Peel the potatoes and then mash together the pumpkin in the mill still warm (or just mash them with a fork.

flan autumn step 12

step 12

Add the coconut milk, broth or water, salt and nutmeg and mix the ingredients well.

flan autumn step 13

step 13

sformato Assembly: Take a baking dish (I used an oval of 14x21 cm) for oil by well then add the stew.

flan autumn step 14

step 14

Livellatelo with a spoon, then sprinkle with mashed above, creating a smooth layer.

flan autumn step 15

step 15

A wire dolio above and bake at 180 for 35 min. in static mode, then for another 5 min. in grill mode. Serve with a hot wire to dolio chili above.

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