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track your foodMixed Vegetable Medley Recipe
A Mixed Vegetable Medley is a vibrant and nutritious dish that showcases a variety of fresh vegetables, making it a perfect side or main dish. This medley can be customized with your favorite seasonal vegetables and flavored with various herbs and spices. It's a versatile recipe that fits well into a healthy eating plan.
🌎 International: Side Dish
- 🔥 Calories 150kcal
- 🍗 Protein 5g
- 🍚 Carbs 30g
- 🧈 Fat 2g
🥗 Ingredients:
- carrots (70g)
- green beans (60g)
- potatoes (50g)
- corn (30g)
- peas (20g)
- red kidney beans (30g)
🍳 How to cook (4 servings):
Step 1: Prepare Vegetables
Wash all the vegetables thoroughly. Cut them into uniform, bite-sized pieces. Common choices include bell peppers, zucchini, carrots, broccoli, and snap peas.
Step 2: Heat Oil
In a large skillet or wok, heat some olive oil or your preferred cooking oil over medium-high heat.
Step 3: Sauté Aromatics
Add minced garlic and chopped onions to the skillet. Sauté for 2-3 minutes until the onions are translucent and fragrant.
Step 4: Cook Vegetables
Add the harder vegetables first, such as carrots and broccoli. Sauté for 4-5 minutes before adding the softer vegetables like bell peppers and zucchini. Continue to sauté until all vegetables are tender-crisp, about 5-7 minutes.
Step 5: Season
Season with salt, pepper, and your choice of herbs and spices. Common options include thyme, basil, and a pinch of red pepper flakes for some heat.
Step 6: Serve
Transfer the cooked vegetables to a serving dish. Optionally, garnish with fresh herbs or a sprinkle of parmesan cheese. Serve immediately as a side dish or over a bed of rice for a main course.
⭐️ Nutrition facts:
This Mixed Vegetable Medley is rich in vitamins, minerals, and dietary fiber, making it a heart-healthy choice. It is low in calories and fat, suitable for weight management.
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