This Vegetable Medley with Yogurt Sauce is a flavorful and nutritious dish that combines a variety of vegetables with a tangy yogurt sauce. Perfect as a main course or side dish, it’s easy to prepare and packed with vitamins and minerals.
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 4
Ingredients:
For the Vegetable Medley:
- 1 onion, chopped
- 2 tablespoons olive oil
- 1 red sweet pepper, chopped
- 1 carrot, chopped
- 1 cup pumpkin, chopped
- 1 cup cabbage, chopped
- 1 eggplant, chopped
- 1 zucchini, chopped
- 2 tablespoons tomato paste
- 20 ml water
- 5 cloves garlic, minced
- Salt, to taste
- Black pepper, to taste
For the Yogurt Sauce:
- 2 tablespoons Greek yogurt
- 1 teaspoon mustard
- 1 clove garlic, minced
- 1 tablespoon capers, finely chopped
- 1 tablespoon fresh dill, finely chopped
- 1 tablespoon fresh thyme, finely chopped
Directions:
- Prepare the Vegetables:
- Heat a drizzle of olive oil in a large pan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- Add the Vegetables:
- Add the chopped red sweet pepper, carrot, pumpkin, and cabbage to the pan. Stir to combine and season with salt and black pepper to taste.
- Cook the Vegetables:
- Add the chopped eggplant and zucchini to the pan. Stir well to combine.
- In a small bowl, mix the tomato paste with 20 ml of water and add to the pan along with 5 cloves of minced garlic. Stir to combine.
- Simmer:
- Cover the pan with a lid and let the vegetables simmer over low heat for about 15-20 minutes, or until all the vegetables are tender, stirring occasionally to prevent sticking.
- Prepare the Sauce:
- In a small bowl, combine 2 tablespoons of Greek yogurt, 1 teaspoon of mustard, 1 minced clove of garlic, finely chopped capers, fresh dill, and fresh thyme. Mix well until all ingredients are evenly distributed.
- Serve:
- Once the vegetables are cooked, remove from heat. Serve the vegetable medley hot, drizzled with the prepared yogurt sauce.
Serving Suggestions:
- Serve as a main dish with crusty bread or as a side dish to grilled meats or fish.
- Pair with a light green salad for a complete meal.
Cooking Tips:
- Make sure to chop the vegetables uniformly to ensure even cooking.
- Adjust the seasoning according to your taste preference.
Nutritional Benefits:
- Rich in vitamins and minerals from fresh vegetables.
- High in fiber from the mixed vegetables.
- Greek yogurt adds protein and probiotics.
Dietary Information:
- Vegetarian
- Gluten-free (ensure all ingredients are gluten-free)
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over low heat before serving.
Why You’ll Love This Recipe:
- It’s a healthy and flavorful dish that’s easy to prepare.
- The combination of vegetables and yogurt sauce creates a delicious and satisfying meal.
- Perfect for those looking for a nutritious and tasty vegetarian option.
Conclusion: Enjoy this Vegetable Medley with Yogurt Sauce as a delicious and nutritious addition to your meal repertoire. With its rich flavors and health benefits, it’s sure to become a favorite in your household. Happy cooking!
Frequently Asked Questions
- Can I use other vegetables?
- Yes, you can substitute or add other vegetables such as bell peppers, spinach, or mushrooms.
- Can I make this dish vegan?
- Yes, substitute Greek yogurt with a dairy-free yogurt alternative.
- Can I prepare the vegetables ahead of time?
- Yes, you can chop the vegetables a day in advance and store them in the refrigerator.
- How can I make the sauce spicier?
- Add a pinch of chili flakes or a dash of hot sauce to the yogurt sauce.
- What type of mustard should I use?
- Use any mustard you prefer; Dijon mustard works particularly well.
- Can I freeze the vegetable medley?
- Yes, you can freeze the cooked vegetables for up to 3 months. Thaw and reheat before serving.
- Is there a substitute for capers?
- Yes, you can use finely chopped green olives as a substitute.
- Can I use dried herbs instead of fresh?
- Yes, but use half the amount of dried herbs as fresh since they are more concentrated.
- What can I serve with this dish?
- Serve with rice, quinoa, or couscous for a more filling meal.
- How do I prevent the vegetables from becoming mushy?
- Be careful not to overcook the vegetables and stir occasionally to ensure even cooking.