We’re giving you a veggie friendly prego roll to try this week! Perfectly pan-fried On The Green Side tenders sit atop a toasted Portuguese roll smothered in prego sauce and topped with caramelised onions. Sided with a creamy yoghurt, charred corn & cabbage slaw and sprinkled with sesame seeds. Vamos, Chef!
Portuguese Veggie Prego Roll
Portuguese Veggie Prego Roll
with On The Green Side tenders
Hands on Time: 20 - 40 minutes
Overall Time: 30 - 45 minutes
Ingredients:
- Cabbage
- Corn
- Low Fat Plain Yoghurt
- NOMU Spanish Rub
- On The Green Side Tenders
- Onion
- Onions
- Portuguese Roll
- Portuguese Rolls
- Prego Sauce
- Salad Leaves
- Sunflower Seeds
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Sugar/Sweetener/Honey
SWEET ONIONS
Place a pan over medium heat with a drizzle of oil. When hot, fry the sliced onion until caramelised, 7-9 minutes (shifting occasionally). At the halfway mark, add a sweetener. Remove from the pan, cover, and set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
CORN & CABBAGE
Return the pan to medium-high heat with a drizzle of oil. When hot, add the corn and fry until charred, 3-4 minutes (shifting occasionally). In the final minute, baste with ½ the NOMU rub. Remove from the pan, place in a bowl, and add the yoghurt, the sliced cabbage, and seasoning. Set aside.
PAN-FRIED PERFECTION
Return the pan to medium-high heat with a drizzle of oil. When hot, add the tenders and fry until browned and warmed through, 3-4 minutes (shifting occasionally). In the final minute, baste with the remaining NOMU rub. Remove from the pan.
RAVING ROLLS
Return the pan to medium-high heat with a drizzle of oil. When hot, add the halved roll, cut-side down, and fry until browned, 2-3 minutes.
GREAT WORK!
Smear some of the prego sauce over the bottom half of the roll. Top with shredded salad leaves, the tenders and caramelised onions, and drizzle over some more of the prego sauce. Side with the yoghurt slaw. Garnish with the toasted seeds. Cheers, Chef!
Onion - 1
Sunflower Seeds - 10g
Corn - 40g
NOMU Spanish Rub - 10ml
Low Fat Plain Yoghurt - 25ml
Cabbage - 100g
On The Green Side Tenders - 150g
Portuguese Roll - 1
Prego Sauce - 40ml
Salad Leaves - 20g
SWEET ONIONS
Place a pan over medium heat with a drizzle of oil. When hot, fry the sliced onion until caramelised, 9-12 minutes (shifting occasionally). At the halfway mark, add a sweetener. Remove from the pan, cover, and set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
CORN & CABBAGE
Return the pan to medium-high heat with a drizzle of oil. When hot, add the corn and fry until charred, 3-4 minutes (shifting occasionally). In the final minute, baste with ½ the NOMU rub. Remove from the pan, place in a bowl, and add the yoghurt, the sliced cabbage, and seasoning. Set aside.
PAN-FRIED PERFECTION
Return the pan to medium-high heat with a drizzle of oil. When hot, add the tenders and fry until browned and warmed through, 3-4 minutes (shifting occasionally). In the final minute, baste with the remaining NOMU rub. Remove from the pan.
RAVING ROLLS
Return the pan to medium-high heat with a drizzle of oil. When hot, add the halved rolls, cut-side down, and fry until browned, 2-3 minutes.
GREAT WORK!
Smear some of the prego sauce over the bottom half of the roll. Top with shredded salad leaves, the tenders and caramelised onions, and drizzle over some more of the prego sauce. Side with the yoghurt slaw. Garnish with the toasted seeds. Cheers, Chef!
Onion - 1
Sunflower Seeds - 20g
Corn - 80g
NOMU Spanish Rub - 20ml
Low Fat Plain Yoghurt - 50ml
Cabbage - 100g
On The Green Side Tenders - 300g
Portuguese Rolls - 2
Prego Sauce - 80ml
Salad Leaves - 40g
SWEET ONIONS
Place a pan over medium heat with a drizzle of oil. When hot, fry the sliced onion until caramelised, 9-12 minutes (shifting occasionally). At the halfway mark, add a sweetener. Remove from the pan, cover, and set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
CORN & CABBAGE
Return the pan to medium-high heat with a drizzle of oil. When hot, add the corn and fry until charred, 4-5 minutes (shifting occasionally). In the final minute, baste with ½ the NOMU rub. Remove from the pan, place in a bowl, and add the yoghurt, the sliced cabbage, and seasoning. Set aside.
PAN-FRIED PERFECTION
Return the pan to medium-high heat with a drizzle of oil. When hot, add the tenders and fry until browned and warmed through, 4-5 minutes (shifting occasionally). In the final minute, baste with the remaining NOMU rub. Remove from the pan.
RAVING ROLLS
Return the pan to medium-high heat with a drizzle of oil. When hot, add the halved rolls, cut-side down, and fry until browned, 2-3 minutes.
GREAT WORK!
Smear some of the prego sauce over the bottom half of the roll. Top with shredded salad leaves, the tenders and caramelised onions, and drizzle over some more of the prego sauce. Side with the yoghurt slaw. Garnish with the toasted seeds. Cheers, Chef!
Onions - 2
Sunflower Seeds - 30g
Corn - 120g
NOMU Spanish Rub - 30ml
Low Fat Plain Yoghurt - 75ml
Cabbage - 200g
On The Green Side Tenders - 450g
Portuguese Rolls - 3
Prego Sauce - 120ml
Salad Leaves - 60g
SWEET ONIONS
Place a pan over medium heat with a drizzle of oil. When hot, fry the sliced onion until caramelised, 12-15 minutes (shifting occasionally). At the halfway mark, add a sweetener. Remove from the pan, cover, and set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
CORN & CABBAGE
Return the pan to medium-high heat with a drizzle of oil. When hot, add the corn and fry until charred, 4-5 minutes (shifting occasionally). In the final minute, baste with ½ the NOMU rub. Remove from the pan, place in a bowl, and add the yoghurt, the sliced cabbage, and seasoning. Set aside.
PAN-FRIED PERFECTION
Return the pan to medium-high heat with a drizzle of oil. When hot, add the tenders and fry until browned and warmed through, 4-5 minutes (shifting occasionally). In the final minute, baste with the remaining NOMU rub. Remove from the pan.
RAVING ROLLS
Return the pan to medium-high heat with a drizzle of oil. When hot, add the halved rolls, cut-side down, and fry until browned, 2-3 minutes.
GREAT WORK!
Smear some of the prego sauce over the bottom half of the roll. Top with shredded salad leaves, the tenders and caramelised onions, and drizzle over some more of the prego sauce. Side with the yoghurt slaw. Garnish with the toasted seeds. Cheers, Chef!
Onions - 2
Sunflower Seeds - 40g
Corn - 160g
NOMU Spanish Rub - 40ml
Low Fat Plain Yoghurt - 100ml
Cabbage - 200g
On The Green Side Tenders - 600g
Portuguese Rolls - 4
Prego Sauce - 160ml
Salad Leaves - 80g
Woolies Products in this dish
