πΏπ₯π« Mediterranean-Style Vegetables Recipe π«π₯πΏ
π Prep Time: 15 minutes
π³ Cook Time: 15 minutes
π Total Time: 30 minutes
π Description: Dive into the vibrant flavors of the Mediterranean with this delightful vegetable medley, bursting with freshness and health benefits. Perfectly seasoned and cooked to perfection, it’s an easy and nutritious addition to any meal.
π₯¦ Recipe Category: Vegetable
π Keywords: Low Protein, Low Cholesterol, Healthy, < 30 Mins
π Ingredients:
| Quantity | Ingredient |
|---|---|
| 2 | Zucchini |
| 2 | Yellow sweet peppers |
| 2 | Green sweet peppers |
| 1/4 | Broccoli florets |
| 2 | Reduced-sodium chicken broth |
| 1 | Garlic |
| 1 tsp | Dried basil |
| 1 tsp | Dried oregano |
| To taste | Pepper |
| 3 | Tomatoes |
π’ Nutritional Information per Serving:
- Calories: 43.5
- Fat Content: 0.6g
- Saturated Fat Content: 0.1g
- Cholesterol Content: 0mg
- Sodium Content: 18mg
- Carbohydrate Content: 8.4g
- Fiber Content: 2.2g
- Sugar Content: 4.8g
- Protein Content: 2.5g
π½οΈ Instructions:
-
Prepare the Vegetables: Start by washing and chopping the zucchini, yellow sweet peppers, green sweet peppers, and broccoli florets into bite-sized pieces.
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Cooking Process: In a Dutch oven or large kettle, combine the chopped vegetables with the reduced-sodium chicken broth.
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Seasoning: Mince the garlic and add it to the pot along with the dried basil, dried oregano, and pepper to taste.
-
Bring to Boil: Place the pot over medium-high heat and bring the mixture to a gentle boil.
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Reduce Heat: Once boiling, reduce the heat to low to maintain a simmer.
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Simmer: Cover the pot and let the vegetables simmer for 6-8 minutes or until they reach the desired level of tenderness, stirring occasionally to ensure even cooking.
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Final Touch: Once the vegetables are tender, stir in the diced tomatoes to add a burst of freshness and color to the dish.
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Serve: Transfer the Mediterranean-style vegetables to a serving dish and garnish with fresh herbs if desired. Serve hot as a nutritious side dish or over cooked grains for a wholesome meal.
π½οΈ Serving Suggestions:
- Serve alongside grilled chicken or fish for a complete Mediterranean-inspired meal.
- Toss with cooked pasta and a sprinkle of Parmesan cheese for a simple and satisfying pasta primavera.
- Enjoy as a topping for bruschetta or crostini for a flavorful appetizer.
π©βπ³ Chef’s Tips:
- Feel free to customize this recipe with your favorite Mediterranean vegetables such as eggplant, artichokes, or olives.
- For a vegan version, use vegetable broth instead of chicken broth.
- Add a splash of lemon juice or balsamic vinegar for an extra burst of flavor.
Indulge in the vibrant colors and flavors of the Mediterranean with this simple and nutritious vegetable recipe. Whether enjoyed as a side dish or a main course, it’s sure to become a favorite in your kitchen!
