DESCRIPTION OF GARDEN HARMONY SAUTÉ
‘Garden Harmony Sauté’ brings together a colourful array of garden vegetables, quickly sautéed to preserve their textures and flavours. Featuring carrots, asparagus, zucchini, bell peppers, and mushrooms, this dish is seasoned with a savoury blend of garlic, Italian herbs, and a hint of spice from red pepper flakes. It’s not only a feast for the eyes but also a joy for the palate, offering a healthful side that complements any main dish.
RECIPE CATEGORY
- Side
SERVING SIZE
- Serves 4
CUISINE
- Mediterranean
PREPARATION/TECHNIQUES
- Sauté
OCCASION/HOLIDAY
- Summer BBQ, Family Dinner, Healthy Lunch Prep
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Vegan, Low Fat, Gluten-Free, High Fibre
DISH TYPE
- Salad
INGREDIENTS FOR GARDEN HARMONY SAUTÉ
- Olive oil: 2 Tbsp
- Garlic, minced: 3 cloves
- Carrots, sliced: 1 cup
- Asparagus, 1-inch pieces: 1 lb
- Zucchini, sliced: 1
- Red bell pepper, sliced: 1
- Mushrooms, sliced: 8 oz
- Green onions, chopped: 3 or 4
- Kosher salt: 1 tsp
- Italian seasoning: 1/2 tsp
- Onion powder: 1/2 tsp
- Paprika: 1/4 tsp
- Black pepper: 1/4 tsp
- Red pepper flakes: Pinch
FULL NUTRITIONAL INFORMATION
- Calories: 150 per serving
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 20g
- Dietary Fiber: 5g
- Sugars: 8g
- Protein: 5g
PREPARATION FOR GARDEN HARMONY SAUTÉ
- Heat the Oil: In a large skillet, heat olive oil over medium heat.
- Sauté Garlic and Vegetables: Add minced garlic and sauté for about 30 seconds until fragrant. Quickly add carrots and sauté for 3 minutes.
- Add Remaining Vegetables: Introduce asparagus, zucchini, bell pepper, and mushrooms. Stir well and cook for about 5-7 minutes until vegetables are just tender but still crisp.
- Season: Sprinkle with salt, Italian seasoning, onion powder, paprika, black pepper, and red pepper flakes. Mix thoroughly to distribute the spices evenly.
- Garnish and Serve: Stir in chopped green onions and serve hot, garnished with extra herbs if desired.
PREP TIME
- 10 minutes
COOKING TIME
- 12 minutes
TIPS FOR GARDEN HARMONY SAUTÉ
- Keep the heat at a medium-high to avoid overcooking the vegetables and maintain their vibrant colours.
- For an extra touch of flavour, finish with a squeeze of fresh lemon juice before serving.
VARIATIONS
- Add tofu or chickpeas for a protein-rich vegan meal.
- Substitute any seasonal vegetables you have on hand for variety.
PREPPING AND STORAGE GUIDE FOR GARDEN HARMONY SAUTÉ
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently, or enjoy cold as a refreshing addition to a salad.
This simple yet delicious vegetable sauté is perfect for anyone looking to add more veggies to their diet without spending too much time in the kitchen.