This delicious vegetable medley recipe combines fresh ingredients like tomatoes, zucchini, and eggplant with aromatic spices and herbs. It’s a healthy, hearty dish that can be served as a main course or a side dish. Perfect for those who enjoy vibrant, flavorful meals, this recipe is both nutritious and satisfying. Whether you’re cooking for yourself or for a crowd, this recipe is sure to impress.
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Preparation Time
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
Ingredients
- 1 Tomato (approx. 150g)
- 2 tbsp Olive Oil
- 1 Onion (approx. 150g)
- 2 Garlic cloves (minced)
- 1 Carrot (approx. 100g)
- 1 Bell Pepper (approx. 120g)
- 1 Hot Paprika Pepper (optional, approx. 30g)
- 1 Zucchini (approx. 200g)
- 1 Eggplant (approx. 250g)
- 1/2 Cauliflower head (approx. 300g)
- 1 tsp Salt
- 1 tsp Smoked Paprika
- 100g Mushrooms (sliced)
- 3 Chicken Eggs
- 2 Spring Onions (chopped)
- 100g Cheese (grated)
- 100g Greek Yogurt
- 1 tsp Italian Herbs
- 1 tsp Spices (of your choice)
- 1 tbsp Fresh Dill (chopped)
Directions
- Prep the Vegetables: Chop the tomato, onion, carrot, bell pepper, zucchini, eggplant, and cauliflower into bite-sized pieces.
- Cook the Aromatics: Heat the olive oil in a large pan over medium heat. Add the onion and garlic, sautéing until translucent.
- Add the Vegetables: Add the carrot, bell pepper, paprika pepper, zucchini, eggplant, and cauliflower to the pan. Cook for 10-15 minutes, stirring occasionally.
- Season and Cook: Sprinkle in the salt, smoked paprika, and your chosen spices. Cook until the vegetables are tender.
- Prepare the Eggs: In a separate pan, scramble the eggs and season with salt and pepper. Set aside.
- Combine and Finish: Add the mushrooms, spring onions, and cheese to the vegetable mixture. Stir in the scrambled eggs, Greek yogurt, Italian herbs, and fresh dill. Cook for an additional 5 minutes until everything is well combined and heated through.
- Serve: Enjoy warm, with additional cheese or herbs as garnish.
Serving Suggestions
- Serve with crusty bread or over rice.
- Pair with a fresh salad for a light meal.
- Top with extra cheese or a dollop of sour cream.
- Serve as a side dish to grilled meats.
Cooking Tips
- For a spicier dish, add more hot paprika or chili flakes.
- To save time, prepare the vegetables in advance and store them in the fridge.
- Use a non-stick pan to prevent the vegetables from sticking.
- Experiment with different herbs and spices to customize the flavor.
Nutritional Benefits
- Rich in vitamins A, C, and K.
- High in dietary fiber, promoting healthy digestion.
- Contains protein from eggs and cheese, supporting muscle health.
- Low in saturated fat, making it heart-healthy.
Dietary Information
- Vegetarian: Yes
- Gluten-Free: Ensure all ingredients are certified gluten-free.
- Low-Carb: This recipe is naturally low in carbohydrates.
- Dairy-Free: Substitute cheese and yogurt with dairy-free alternatives.
Nutritional Facts (Per Serving)
- Calories: 220
- Protein: 10g
- Fat: 15g
- Carbohydrates: 12g
- Fiber: 5g
- Sugar: 5g
Storage
- Refrigerate: Store leftovers in an airtight container for up to 3 days.
- Freeze: Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheat: Warm in the microwave or in a pan on low heat until heated through.
Why You’ll Love This Recipe
- Flavorful: A mix of fresh vegetables and aromatic spices makes this dish incredibly tasty.
- Healthy: Packed with vitamins, fiber, and protein, it’s a nutritious meal option.
- Versatile: Can be enjoyed as a main course, side dish, or meal prep option.
- Easy to Make: Simple steps and minimal ingredients make it accessible for all cooking levels.
Conclusion
This vegetable medley recipe is a delightful combination of flavors and textures that is both satisfying and healthy. It’s an ideal dish for those looking to incorporate more vegetables into their diet without sacrificing taste. Whether you’re serving it as a hearty main course or a flavorful side dish, this recipe is sure to become a favorite in your kitchen. Give it a try, and enjoy the wonderful aromas and flavors it brings to your table!
Frequently Asked Questions
- Can I use different vegetables in this recipe?
- Yes, feel free to substitute with your favorite vegetables or what you have on hand.
- Is this recipe vegan?
- To make it vegan, omit the eggs and cheese, and use a dairy-free yogurt.
- Can I add meat to this dish?
- Yes, cooked chicken, sausage, or ground beef can be added for extra protein.
- What can I use instead of smoked paprika?
- Regular paprika or chili powder can be used as a substitute.
- How do I prevent the vegetables from becoming too soft?
- Cook the vegetables on medium heat and avoid over-stirring.
- Can I make this dish ahead of time?
- Yes, it stores well and can be reheated before serving.
- What’s the best way to reheat this dish?
- Reheat in a pan over low heat or in the microwave.
- Is this dish spicy?
- It can be mildly spicy depending on the amount of hot paprika used. Adjust to your preference.
- Can I use frozen vegetables?
- Fresh vegetables are recommended, but frozen can be used in a pinch. Just thaw and drain them before cooking.
- How can I make this dish more filling?
- Add more protein like beans, tofu, or meat, or serve it with grains like quinoa or rice.