The Balance of Flavor: Garlicious Vegetable Medley with Potatoes.
And if you’re looking for something that’s not complicated, doesn’t lack color, and tastes amazing then this Spicy Vegetable Medley with Potatoes will be your new go-to meal. Healthy, light, nutritious, but without losing that supplemental kick of heat. So if you are a seasoned vegetarian or just want something not meaty without making the meal taste bad, then this is the recipe for you.
A big heap of sweet potatoes, green beans, peas, and zucchini tossed with a chili sauce that makes all that easy goodness taste amazing takes 35 minutes. But first a quick round of trivia about the star ingredients and why it is that unique.
Did You Know? Fun Facts About the Ingredients?
The Humpy Potato: Not so Humpy after All.
“You know potatoes, they’re one of the most versatile and nutritious foods out there?” You say? Potatoes that emerged in the Andes Mountains of South America more than 7,000 years ago have entered nearly every cuisine on Earth. Potatoes are a starchy carb with a terrible reputation, but they’re high in nutrition. They’re high in vitamin C, potassium and fibre — all important nutrients to healthy living.
Just one medium potato is 45 percent of your daily vitamin C requirement! And while you gnaw on the fluffy sweet potatoes in this medley, know you’re also nourishing your immune system.
Green Beans: The Discredited Diva of Veggie Sides.
Green beans are lowly – but nutritious! And they’re loaded with vitamins A, C and K and fiber so you don’t bloat up your midriff. And did you know green beans are also one of the only vegetables that contain antioxidants like lutein and beta-carotene? These nutrients shield your eyes and skin from the free radicals.
The same goes for green beans. Broiled, baked or grilled, they are great with spices, sauces and vegetables. This recipe uses them, and they have crunch and a green color that’s healthy and pretty.
Peas: Green Giggles of Protein Giggles.
The reason peas are a “complete protein” in that they contain all nine amino acids may have come as a surprise to you. Hence they are great for vegetarian or vegans. : Oh, but did you know peas are rich in plant protein as well? There’s about 8g of protein in a cup of peas so you don’t lose anything by eating a cup at every meal.
And that’s not even counting the vitamins and minerals such as folate, manganese and vitamin K that keep your bones healthy and metabolic.
Zucchini: The Summertime Favorite
Zucchini is one of those veggies you should eat in the summer, but because it is a bit tart it’s never a disappointment any time of year. Not super-calorie, but super-hydrating (zucchini is 95 per cent water! ), but it’s also fine for topping off a dish without overwhelming it.
And here’s a bit of a pun: zucchini is a fruit, since it’s produced from the flower of the zucchini plant. Another amazing vitamin B6, a sugar-regulating, brain-friendly superfood.
Spicy Chili Sauce: A Game-Changer
Without a little spicy chili sauce, there is no spicy food! It can be homemade, or your favorite store-bought hot sauce — it is what keeps the whole thing in place. In chili peppers, which are the basis of the vast majority of hot sauces, there’s capsaicin — the spice. Taste isn’t all there is — capsaicin is also insanely healthy.
Did You Know?
By firing endorphins — the chemicals that make hotheads want to feel hotter — capsaicin can boost metabolism, inhibit inflammation and even enhance mood.
How You Need To Try This Dish If You Haven’t Before.
This Spicy Vegetable Medley with Potatoes is not all about calories, it is all about taste, texture and convenience. It does just that:
Flavor Bomb: The chili spicier sauce is the right intensity to compliment the mashed potatoes and veggies.
Easy: This is a one-pot dinner that takes 35 minutes, so this is a one-pot dinner for weeknights or as a last minute meal.
Flavorful and Fat Free: It’s very thin and filling so you don’t have to feel guilty for comfort food.
Vegan Superfood: If you are vegetarian, vegan or just a veggie fanatic, then this recipe is a good way to get started.
The Way To — Get the Dish Right… Hints and Hints To : Get The Dish Just Right.
Blanch Your Veggies Right
Here we blanch green beans and peas. When reheated, refrigerate them in a bowl of cold water directly from the pot for 20 minutes at least to keep them fresh. This stops the cooking and preserves their lime green, raw crunch.
Don’t Overcook the Potatoes
The trick to great potatoes in this recipe is to cook them until they become tender. Cook the potatoes to long and they will get mushy when fried with the rest of the vegetables, so hit the sweet spot.
Customize the Heat
You can always add a little more chili sauce or some red pepper flakes for a little bit of angry heat, if you are a heathead. Not a spice junkie? Layer on a light chili sauce or just some lemon juice for a tart alternative.
Fresh Basil for the Finish
Serve with chopped fresh basil leaves that are perfect for this dish. But, they aren’t just pretty — they’re also sweet and spicy which is right with the spice.
Serving Suggestions
Spicy Vegetable Medley can be great on its own or over a big meal. Here are a few ideas:
Serve as a main course for a light lunch.
Pair it with grilled tofu, tempeh or paneer for some more vegan protein.
Make it a bright side for a complete meal of grilled meats or fish.
Pair with some bread crumbs or rice to drink all that spiciness up.
Final Thoughts
Chili Carrot Medley With Potatoes: Proof that health food doesn’t have to be dull. Adding some heat to nutritious ingredients and you have something as interesting to eat as it is to make. Easy, filling and bespoke, so it’s a go-to recipe for anyone looking for a vegan entree with a bit more personality.
Whether for a family meal, a dinner party, or even just your own home, this rainbow of a song will impress. And so next time you need something thin, healthy, bright and spicy try this recipe. It’s a surefire winner!
Great post and please know: sometimes it’s the small stuff that makes the most memorable meals.
Spicy Vegetable Medley with Potatoes
Course: AppetizersCuisine: SwitzerlandDifficulty: Easy1
servings20
minutes15
minutes180
kcalIf you are looking for a healthy and light vegetarian meal that is bursting with flavor then this Spicy Vegetable Medley with Potatoes is the perfect dish for you. A mix of the protein-rich potato and the seasonal green beans, peas and zucchini, served with a zingy chili sauce. It is quick to make, low in fat and high in fiber so it is a great choice for a quick weeknight dinner or side dish. And perfect for anyone who wants a good plant-based dish with a kick!
Ingredients
2 medium potatoes
1 cup green beans (fresh or frozen)
1 1/2 cups peas (fresh or frozen)
1 small zucchini, sliced
2 garlic cloves, thinly sliced
2 tablespoons spicy chili sauce (or your favorite hot sauce)
1 tablespoon olive oil
Salt and pepper, to taste
New basil leaves (choice, to decorate)
Directions
- Prepare the Vegetables:
Peel the potatoes and boil them in salted water until soft but not mushy, about 15-20 minutes. Drain and set aside.
In the meantime, blanch the green beans and peas by boiling them for 3-5 minutes. Place immediately into an ice bath to stop cooking, then drain and set aside. - Sauté the Zucchini and Garlic:
To make fajitas, heat 1 tablespoon of olive oil on medium heat in a large skillet. Then sprinkle in the diced garlic and sauté about 1 minute, until fragrant. Place the zucchini strips in and sauté for 4-5 minutes, tossing halfway through, until softened and golden. - Combine the Vegetables:
In the skillet, add the blanched green beans, peas, and boiled potatoes. Add salt and pepper to preference. Fold it all together and let the veggies cook for another 3-4 minutes. - Add the Spicy Chili Sauce:
Take the skillet off the heat and sprinkle 2 tablespoons of hot chili sauce on the vegetables. Toss lightly to coat the vegetables evenly in the sauce, distributing the heat. - Serve:
Transfer the Spicy Vegetable Medley to a serving plate and add some fresh basil leaves if you would like. Serve immediately while warm.
