Stewed Fresh Vegetables
A vibrant medley of fresh vegetables gently stewed with seasonings, offering a healthy, flavorful side dish perfect for summer meals or family dinners.
Ingredients
Instructions
- In a 10-inch skillet, melt the oleo over medium heat.
- Add the sliced yellow squash, zucchini, chopped green onions and tops, chopped tomatoes, chopped green tomato, and chopped bell pepper to the skillet.
- Season with Mrs. Dash seasoning blend and pepper to taste.
- Cover the skillet and cook over medium heat for about 45 minutes, stirring occasionally.
Tips & Substitutions
For a heartier dish, consider adding protein like chickpeas or beans, making it a complete meal. If you're out of oleo, olive oil or butter can be great substitutes. Feel free to experiment with other seasonal vegetables such as eggplant or mushrooms. Adjust the seasoning according to your preference; a pinch of garlic powder can enhance the flavors.
Serving Suggestions
This stewed vegetable medley pairs beautifully with grilled meats or can be served over rice or quinoa for a wholesome meal. Consider serving it alongside a fresh salad or some crusty bread to soak up the juices. It also makes a delicious filling for wraps or tacos, offering versatility to your meal planning.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm in a skillet over medium heat, stirring occasionally, until heated through. You can also microwave it in a covered bowl for about 2-3 minutes, checking for even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Stewed Fresh Vegetables contains roughly 130 calories, with 8g protein, 21g carbohydrates, and 3g fat. It is an excellent source of vitamin C (145% of the Daily Value) and dietary fiber (25% of the Daily Value), and a good source of protein and potassium. It also contributes 7g of dietary fiber toward your daily target.
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 frozen vegetables instead of fresh?
Yes, you can use frozen vegetables if fresh ones aren’t available. Just remember that frozen vegetables may require slightly less cooking time, so check for tenderness earlier to avoid overcooking.
What can I do if I want to make this dish spicier?
To add some heat, consider including diced jalapeños or a sprinkle of red pepper flakes. You could also serve your stewed vegetables with a hot sauce on the side for those who enjoy a spicier kick.
Are there any good vegetarian protein options to add?
Absolutely! Adding cooked lentils, chickpeas, or even tofu can enhance the nutritional value of this dish while keeping it vegetarian. Simply stir them in during the last 10 minutes of cooking to warm through.
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).