Garden Vegetable Medley

Name: Garden Vegetable Medley
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 6 servings
Ingredients: 2 tablespoons olive oil or vegetable oil; 1 onion, chopped; 2 cloves garlic, minced; 1 pound zucchini (about 3 medium zucchini), cut into chunks; 14 ounces diced tomatoes (or 3 fresh tomatoes, diced); 28 ounces beans, drained and rinsed (black, kidney, navy and cannelini work well); 1/4 cup fresh chopped cilantro; salt and pepper, to taste; Cayenne pepper or hot sauce, to taste (optional, adds spice); 3 cups steamed brown or white rice (about 1 1/2 cups uncooked); Shredded cheddar cheese for topping

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4.8

48 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings
6 servings
Calories
357 kcal
Course
Main Course
Cuisine
American

Garden Vegetable Medley

Iris Warren

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Vegetarian or vegan recipe featuring zucchini, beans, tomatoes, onion, garlic, herbs and rice. Complete protein, one pot meal. Pareve or Dairy

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Ingredients

Servings

2 tablespoons olive oil or vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 pound zucchini (about 3 medium zucchini), cut into chunks
14 ounces diced tomatoes (or 3 fresh tomatoes, diced) (1 can)
28 ounces beans, drained and rinsed (black, kidney, navy and cannelini work well) (2 cans)
1/4 cup fresh chopped cilantro
salt and pepper, to taste
Cayenne pepper or hot sauce, to taste (optional, adds spice)
3 cups steamed brown or white rice (about 1 1/2 cups uncooked)
Shredded cheddar cheese for topping (optional - omit for vegan)

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Instructions

Heat olive or vegetable oil in the saute pan over medium. Saute the chopped onion for 7-8 minutes till it softens. Add the garlic and saute for 2 minutes more, until fragrant.
Add the zucchini and continue to saute for about 5 more minutes till zucchini starts to soften.
Add the tomatoes and beans to the pan, stir to combine. Let the mixture simmer for about 10 minutes longer, stirring occasionally, till the zucchini is cooked and the medley is heated through.
Stir in the chopped cilantro. Season with salt and pepper to taste. Add cayenne or hot sauce to taste, if desired (optional). Cayenne is extremely spicy, add with care.
Serve vegetable medley over hot steamed rice. Top with shredded cheddar cheese or garnish with additional chopped cilantro, if desired. The rice and the beans combine to create a complete protein, making this a healthy vegetarian entree.

Notes

You will also need: large saute pan with high sides

Nutrition Information

Show Details

Calories 357kcal (18%) Carbohydrates 60g (20%) Protein 15g (30%) Fat 6g (9%) Saturated Fat 1g (5%) Sodium 108mg (5%) Potassium 860mg (25%) Fiber 14g (56%) Sugar 4g (8%) Vitamin A 275IU (6%) Vitamin C 21.5mg (24%) Calcium 84mg (8%) Iron 4.1mg (23%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 357 kcal

% Daily Value*

Calories	357kcal	18%
Carbohydrates	60g	20%
Protein	15g	30%
Fat	6g	9%
Saturated Fat	1g	5%
Sodium	108mg	5%
Potassium	860mg	18%
Fiber	14g	56%
Sugar	4g	8%
Vitamin A	275IU	6%
Vitamin C	21.5mg	24%
Calcium	84mg	8%
Iron	4.1mg	23%