1 brown rice savoury pastry case (106)
1 cup garbanzo beans, cooked, drained (63)
1 onion, chopped
1 carrot, sliced
1 parsnip, peeled, sliced 1 cup com, fresh or frozen 1/2 cup butter beans, frozen 1 cup tomatoes, canned, salt free
Place all the vegetables, except the tomatoes, in 1/2 large, deep, microwave-safe dish. Cover.
Microwave on high for 6 to 8 minutes Stir two to three times during cooking, be careful not to bum the vegetables. Add 1/2 little water if necessary. Allow to stand for 1/2 further 2 to 3 minutes.
Combine the remaining ingredients, except the breadcrumbs. Gently fold through the vegetables.
Microwave on medium high for 8 minutes Stir two to three times as the mixture thickens.
Spoon the mixture onto the brown rice pastry case. Top with the breadcrumbs.
Microwave on high for 2 to 3 minutes Serve with 1/2 salad.
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