Mixed vegetables Medley

Name: Mixed vegetables Medley
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 red bell pepper cut into 1″ dice; 1 medium zucchini cut into 1/4″ thick rounds or half moons; 1 medium yellow squash cut into 1/4″ thick rounds or half moons; 0.5 large sweet onion cut into 1″ dice; 0.5 small eggplant cut into 1″ dice; 1 stalk broccoli cut into bite-sized florets; 170.1 g white mushrooms; 29.57 ml olive oil; 6 g basil leaves chopped; FOR SPICE MIX:; 0.5 g fresh ground black pepper; 3 g Diamond Crystal Kosher Salt or 1/4 to 1/3″ teaspoon Morton’s Kosher Salt; 1 g fennel seed lightly crushed with a mortar and pestle; 0.25 g crushed red pepper flakes; 1 g dried oregano; 2 cloves garlic minced; 6 g chopped fresh basil

8 steps

Prep:10minCook:20min

The best way to enjoy summer vegetables like zucchini and squash is in a crisp, tender vegetable medley sauté like this one. This recipe for mixed vegetables includes a zippy spice blend to keep every bite interesting and delicious. My sautéed vegetables are a healthy side dish that pairs well with everything from beef eye of round roast, pork and chicken to fish and seafood. You can even toss them with pasta, rice or grains for a vegetarian or vegan meal.

Updated at: Tue, 30 Jul 2024 11:07:39 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories81.8 kcal (4%)

Total Fat5.2 g (7%)

Carbs8 g (3%)

Sugars4.5 g (5%)

Protein2.8 g (6%)

Sodium213.4 mg (11%)

Fiber2.7 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1red bell pepper

cut into 1′′ dice

1zucchini

medium, cut into 1/4′′ thick rounds or half moons

1yellow squash

medium, cut into 1/4′′ thick rounds or half moons

0.5sweet onion

large, cut into 1′′ dice

0.5eggplant

small, cut into 1′′ dice

1 stalkbroccoli

cut into bite-sized florets

170.1gwhite mushrooms

or 1/4 to 1/3′′ teaspoon Morton’s Kosher Salt

1gfennel seed

lightly crushed with a mortar and pestle

0.25gcrushed red pepper flakes

Instructions

Step 1

In a small bowl combine the black pepper, kosher salt, crushed fennel, crushed red pepper flakes, oregano and garlic. Stir to combine.

Step 2

Heat 1 tablespoon olive oil in a nonstick skillet over medium high heat. Add the eggplant and broccoli florets and about 1 teaspoon of the spice mix. Sauté, stirring occasionally until the vegetables start to brown and turn crisp tender, about 8 minutes.

Step 3

Transfer the broccoli and eggplant to a large mixing bowl.

Step 4

Add a teaspoon of the olive oil to the skillet and add the bell pepper, zucchini and yellow squash with a teaspoon of the spice mix. Sauté the vegetables, stirring occasionally until they start to brown on the edges and are crisp tender inside. Transfer to the bowl with the eggplant and broccoli (the hot vegetables on top of the broccoli will steam the florets a bit.)

Step 5

Add a teaspoon of the olive oil to the skillet and quick sauté the onions until just starting to get translucent (about 3 minutes). Transfer to the bowl

Step 6

Add the remaining olive oil to the skillet and sauté the mushrooms with the remainder of the spice blend. Cook, stirring and flipping occasionally until browned and give up some of their liquid.

Step 7

Transfer the mushrooms to the bowl of vegetables and toss to combine.

Step 8

Add the fresh basil just before serving and quickly toss to combine. Transfer to a serving bowl and serve.