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4.8 from 48 votes

Garden Vegetable Medley

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

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

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) (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)

Instructions

    Cup of Yum
  1. 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.
  2. Add the zucchini and continue to saute for about 5 more minutes till zucchini starts to soften.
  3. 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.
  4. 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.
  5. 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

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

% 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.