Chef Ray - Roasted Broccoli Gnocchi - Coach Ray

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Chef Ray – Roasted Broccoli Gnocchi

Pleasantly surprised because the flavours all just came together to create a healthy and nutritious meal.

From: Ray, Kerrie (Oct 2019) Plant Power in: Healthy Food Guide

Serves 4

  • 4 cups small broccoli florets
  • oil spray
  • 1 onion, finely chopped
  • 800g ripe tomatoes, chopped
  • 2 cloves garlic, crushed
  • 200g oil-free store-bought roasted capsicum, finely chopped
  • 1 cup ricotta
  • ⅓ cup grated parmesan, plus extra shaved to serve
  • 1 egg
  • cracked black pepper
  • ¾ cup plain flour
  • 1 tablespoon chopped fresh basil, plus extra, to serve
  1. Preheat oven to 180°C/355°F. Line a large tray with baking paper. Lay broccoli on tray in a single layer and lightly spray with oil. Place in oven and roast for 15-20 minutes, or until just tender. Set aside to cool.
  2. Meanwhile, in a non-stick frying pan, heat oil over medium. Add onion and gently fry for 3-4 minutes, or until lightly golden and softened. Add tomatoes, garlic and capsicum. Cook for 4-5 minutes, or until lightly golden and softened. Add tomatoes, garlic and capsicum. Cook for 4-5 minutes, or until tomatoes have softened. Simmer sauce for 25-30 minutes, or until thick and rich. If needed, add 2-3 tablespoons of water to thin.
  3. In a blender, place roasted roasted broccoli and blitz until fine. In a large bowl, place broccoli along with ricotta, parmesan and egg. Season with pepper and stir. Gradually mix in flour and stir. Gradually mix in flour and stir to form a soft dough which is firm enough to roll.
  4. Divide dough into four pieces. Roll out one piece on a lightly floured surface into a 2cm-thick log. Cut into 2cm-3cm pieces. Set aside on tray and repeat with remaining dough.
  5. Bring a large pan of water to the boil. Drop gnocchi n and cook for 2-3 minutes, until they float to the surface. Remove with a slotted spoon and divide among 4 serving plates. Top gnocchi with fresh tomato sauce, and serve with extra shaved parmesan and basil.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

Grab my popular eBook Coach Ray’s Top 10 Healthy Recipes for only $7 (normal $27). It is packed full of Healthy Recipes to fuel your training, racing and recovery.

Healthy Recipes

If you enjoyed this recipe here is one I published previously:


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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