Garden Vegetable Medley
User Reviews
4.8
48 reviews
Excellent
-
Prep Time
10 mins
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Cook Time
25 mins
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Total Time
35 mins
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Servings
6 servings
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Calories
357 kcal
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Course
Main Course
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Cuisine
American
Garden Vegetable Medley
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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
- 2 tablespoons olive oil or vegetable oil
- 1 onion chopped
- 2 cloves garlic minced
- 1 pound zucchini about 3 medium, cut into chunks
- 14 ounces tomato 1 can, diced, or 3 fresh tomatoes diced
- 28 ounces bean 2 cans, drained and rinsed; black, kidney, navy, or cannelini
- 1/4 cup cilantro fresh, chopped
- salt to taste
- black pepper to taste
- cayenne pepper or hot sauce, to taste, optional
- 3 cups brown rice or white rice; about 1 1/2 cups uncooked; steamed
- cheddar cheese optional - omit for vegan, shredded, for topping
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
(18%)
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% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
48 reviews
Excellent
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