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!
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!
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!
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!
Frequently Asked Questions
What is the preparation time for Portuguese Veggie Prego Roll?
The preparation time for Portuguese Veggie Prego Roll with On The Green Side tenders is between 20 and 40 minutes.
What is the total time required to make Portuguese Veggie Prego Roll with On The Green Side tenders?
The total time required to make Portuguese Veggie Prego Roll with On The Green Side tenders is between 30 and 45 minutes.
How many servings does Portuguese Veggie Prego Roll provide?
4 servings
What are the main ingredients in Portuguese Veggie Prego Roll?
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
What is the nutritional information of Portuguese Veggie Prego Roll?
Calories: 429, Carbs: 42 grams, Fat: grams, Protein: 32.5 grams, Sugar: 14.8 grams, Salt: 772 grams
How do I prepare Portuguese Veggie Prego Roll?
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. 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. 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. 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!
What should be prepared from my kitchen to make Portuguese Veggie Prego Roll?
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
How many calories does Portuguese Veggie Prego Roll have?
429 calories
How much fat content does Portuguese Veggie Prego Roll have?
grams
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