Quick Vegetable Medley
A quick, colorful vegetable medley with savory stewed tomatoes, perfect for a healthy, satisfying side or light meal, suitable for busy weeknights or casual gatherings.
Ingredients
- 1 can (16 oz.) Italian-style stewed tomatoes ⓘ
- 1/4 to 1/2 cup zucchini, sliced and chopped ⓘ
- 1/4 to 1/2 cup yellow squash, sliced and chopped ⓘ
- 1/4 to 1/2 cup mushrooms, sliced and chopped ⓘ
- 1/4 to 1/2 cup mixed peppers, sliced and chopped
- 1/4 to 1/2 cup carrots, sliced and chopped
- salt to taste
- pepper to taste ⓘ
Instructions
- In a large skillet, sauté the stewed tomatoes and fresh vegetables until the vegetables are tender-crisp.
- Add salt, pepper, and oregano to taste.
- Serve hot.
Tips & Substitutions
For added flavor, consider incorporating fresh herbs like basil or thyme. If you're short on time, frozen mixed vegetables can be a quick alternative. You can also use different types of tomatoes, like diced or crushed, for a variation in texture. Adjust the vegetable quantities based on your preferences, as this dish is versatile and can accommodate whatever you have on hand.
Serving Suggestions
Serve the vegetable medley as a main dish with crusty bread or as a side alongside grilled meats or fish. It pairs beautifully with Basque Corn Bread for a hearty meal. You can also top it with grated cheese or serve over cooked grains like quinoa or rice for added substance.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply warm the vegetable medley in a skillet over medium heat until heated through, or microwave in short intervals, stirring occasionally. This dish can also be frozen for longer storage, though some vegetables may lose texture.
Nutrition & Diet Analysis (per serving)
Each serving of Quick Vegetable Medley contains roughly 56 calories, with 2g protein, 13g carbohydrates, and 1g fat. It is an excellent source of vitamin A (25% of the Daily Value) and vitamin C (21% of the Daily Value), and a good source of dietary fiber and iron. Note that it is relatively high in sodium, at 512mg per serving (22% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh vegetables instead of canned tomatoes?
Absolutely! Fresh vegetables can add a great crunch and flavor. Just make sure to add fresh tomatoes or a splash of vegetable broth to maintain the dish's moisture. Adjust cooking times as needed, as fresh veggies may take slightly longer to become tender.
Is this recipe suitable for vegan diets?
Yes, this vegetable medley is completely vegan! It's packed with nutrients and can be enjoyed by anyone following a plant-based diet. Feel free to add more vegetables or legumes to increase protein content and make it even heartier.
What can I pair this dish with for a complete meal?
This quick vegetable medley can be paired with grains like quinoa or brown rice for a filling meal. It also goes well with proteins such as grilled chicken, fish, or tofu. For a hearty option, serve it alongside Preacher'S Roast for a comforting family dinner.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).