Looking for a quick and healthy dinner option? This recipe combines the goodness of broccoli, mushrooms, and potatoes for a satisfying meal that’s both nutritious and delicious. With a blend of fresh vegetables, aromatic herbs, and a creamy finish, this dish is perfect for busy weeknights.
Ingredients:
- 5-6 potatoes, peeled and cut into bite-sized pieces
- 300g mushrooms, sliced
- 1 broccoli, cut into florets
- Vegetable oil or fat, for cooking
- 1 onion, chopped
- 1 carrot, grated
- 3 cloves of garlic, minced
- 1 tablespoon tomato paste
- 150ml water
- 2 tablespoons olive oil
- Salt, to taste
- Black pepper, to taste
- Paprika, to taste
- Dried parsley, to taste
- Oregano, to taste
For the Creamy Garlic Sauce:
- 50 grams sour cream
- 1 clove of garlic, minced
- Fresh dill, chopped
Instructions:
- Prepare the Vegetables:
- Preheat your oven to 200°C (392°F).
- In a large bowl, combine the potatoes, mushrooms, and broccoli.
- Sauté the Onions and Carrots:
- In a skillet, heat some vegetable oil over medium heat.
- Add the chopped onion and grated carrot, sautéing until they are soft and slightly caramelized, about 5-7 minutes.
- Add the minced garlic and cook for another 1-2 minutes.
- Make the Marinade:
- In a small bowl, mix the tomato paste with 150ml of water until well combined.
- Add the sautéed onions, carrots, and garlic to the bowl with the potatoes, mushrooms, and broccoli.
- Pour the tomato paste mixture over the vegetables.
- Drizzle with olive oil and season with salt, black pepper, paprika, dried parsley, and oregano. Mix everything well to ensure the vegetables are evenly coated.
- Bake the Vegetables:
- Transfer the vegetable mixture to a baking dish.
- Cover the dish with damp parchment paper to retain moisture during baking.
- Bake in the preheated oven for 45 minutes.
- Finish Baking:
- After 45 minutes, remove the parchment paper, stir the vegetables, and bake for an additional 10 minutes to allow them to crisp up slightly.
- Prepare the Creamy Garlic Sauce:
- In a small bowl, combine the sour cream with minced garlic and chopped dill. Mix well.
- Serve:
- Once the vegetables are done baking, remove them from the oven and let them cool for a few minutes.
- Serve hot with a dollop of the creamy garlic sauce on top.
More Information:
This mixed vegetable dish is a great way to enjoy a variety of flavors and textures in one meal. The combination of broccoli, mushrooms, and potatoes, along with a rich tomato marinade and a tangy garlic sauce, makes this dish both hearty and healthy. It’s perfect as a main course or a side dish.
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Nutritional Benefits:
- Broccoli: High in vitamins C and K, fiber, and antioxidants.
- Mushrooms: Provide essential nutrients such as B vitamins, selenium, and potassium.
- Potatoes: Rich in carbohydrates, fiber, and vitamins C and B6.
- Carrots: A good source of beta-carotene, fiber, and antioxidants.
- Garlic and Onions: Offer additional vitamins, minerals, and immune-boosting properties.
Conclusion:
This Quick and Healthy Dinner recipe is a delicious way to incorporate more vegetables into your diet. Easy to prepare and packed with nutrients, it’s perfect for any night of the week. Enjoy the wholesome flavors and the satisfying texture of this baked vegetable medley, paired with a creamy garlic sauce for an extra burst of flavor. Enjoy your meal!