Assorted Vegetables

Korean Assorted Vegetables Recipe - Healthy and Delicious

Region / culture: Korea | Preparation time: 30 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Assorted Vegetables is a vibrant and nutritious dish that brings together a variety of vegetables, each seasoned to perfection, to create a harmonious blend of flavors and textures. This recipe is a celebration of nature's bounty, offering a delightful way to enjoy several different vegetables in one meal. Perfect for those looking to add more vegetables to their diet, this dish is not only healthy but also incredibly flavorful and satisfying.

History

The tradition of mixing various vegetables in a single dish has roots in many cultures around the world. This particular Assorted Vegetables recipe draws inspiration from Asian cuisine, where such mixes are often found in meals to ensure a balanced intake of nutrients. The use of specific seasonings like sesame oil, ground sesame seeds, and soy sauce adds a distinctively Asian touch to the dish, making it a modern interpretation of traditional vegetable servings.

Ingredients

1 bunch spinach
9 oz (255 g) daikon radish, peeled and thinly julienned
2 oz (57 g) carrot, peeled and thinly julienned
0.25 tsp salt
10.5 oz (298 g) soybean sprouts
7 oz (198 g) cooked fiddleheads
1 tbsp sesame oil
1 tsp ground sesame seeds
salt

spinach seasonings

1 tbsp minced green onion
1 tbsp sesame oil
0.5 tsp salt
0.5 tsp ground sesame seeds

daikon/carrot seasonings

1 tbsp vinegar
2 tsp sugar
2 tsp ground sesame seeds
1 tsp crushed garlic
1 tsp minced green onion
0.25 tsp ground chile pepper

bean sprout seasonings

1 tbsp sesame oil
2 tsp minced green onion
1.5 tsp ground sesame seeds
1 tsp crushed garlic
0.5 tsp salt

fiddlehead seasonings

1 tsp crushed garlic
2 tbsp soy sauce
1 tbsp minced green onion
2 tsp sake
2 tsp mirin

How to prepare

Wash the spinach thoroughly and cook it in boiling salted water until wilted.
Blanch the cooked spinach in cold water.
Drain the spinach and squeeze out any excess water.
Cut the spinach into 1.5 inch lengths.
Add the seasonings to the spinach and mix well.
Place the daikon and carrot in a bowl and sprinkle them with 0.25 tsp of salt.
Let the daikon and carrot stand for 10 minutes, then lightly squeeze out any water.
Add the seasonings to the daikon and carrot and mix well.
Discard the roots of the soybean sprouts.
Wash the sprouts and place them in a pan with enough water to cover and a pinch of salt.
Cover the pan and cook the sprouts over medium heat for 10 minutes.
Drain the sprouts well and let them cool.
Mix in the seasonings for the beansprouts.
Drain the fiddlehead.
Stir fry the fiddlehead in 1 tbsp of sesame oil.
Add the seasonings for the beansprouts to taste.
Cook down the mixture and sprinkle it with ground sesame seeds.
Arrange the cooled vegetables in separate sections on a serving dish, or present them in individual bowls.

Variations

Feel free to experiment with different vegetables based on seasonal availability or personal preference. Some great additions or substitutions include bell peppers, zucchini, mushrooms, or green beans. You can also adjust the seasonings to suit your taste, adding more heat with extra ground chile pepper or a splash of tamari for a deeper umami flavor.

Cooking Tips & Tricks

To ensure the best results, always use fresh vegetables. The key to a great Assorted Vegetables dish lies in the texture of the vegetables, so be careful not to overcook them. Blanching the spinach and bean sprouts just right will keep them vibrant and crisp. For the seasoning, adjust the amount of salt and other seasonings according to your taste, but remember that the flavors will meld together, so it's better to start with less and add more as needed.

Serving Suggestions

This Assorted Vegetables dish can be served as a side dish or as a main course for a light meal. It pairs well with steamed rice, quinoa, or a slice of whole-grain bread for those looking for a more filling meal. For a refreshing touch, serve it alongside a simple cucumber salad or a light soup.

Cooking Techniques

The key cooking techniques in this recipe are blanching and stir-frying. Blanching the spinach and bean sprouts helps to preserve their color and nutrients, while stir-frying the fiddleheads in sesame oil brings out their natural flavors. Mastering these techniques will ensure your vegetables are cooked to perfection, retaining their texture and nutritional value.

Ingredient Substitutions

If you're unable to find fiddleheads, asparagus makes a great substitute. For those who don't enjoy the taste of radish, thinly sliced cucumber can provide a similar crunch without the peppery flavor. If sesame oil is not available or suitable due to allergies, olive oil or avocado oil can be used as a healthy alternative.

Make Ahead Tips

Most of the vegetables in this dish can be prepared ahead of time. Blanch and season the spinach, radish, carrot, and bean sprouts, then store them in separate containers in the refrigerator. When ready to serve, simply stir-fry the fiddleheads and assemble the dish. This makes it easy to enjoy a fresh and healthy meal even on busy days.

Presentation Ideas

To make this dish visually appealing, arrange the seasoned vegetables in separate sections on a large platter, creating a colorful mosaic of textures and colors. Garnish with a sprinkle of sesame seeds and a few fresh green onion slices for an added touch of elegance.

Pairing Recommendations

This Assorted Vegetables dish pairs beautifully with a light white wine, such as a Sauvignon Blanc or a Pinot Grigio, which can complement the freshness of the vegetables without overpowering their delicate flavors. For a non-alcoholic option, a chilled green tea or a sparkling water with a squeeze of lemon would be refreshing.

Storage and Reheating Instructions

Leftover Assorted Vegetables can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the vegetables in a pan over low heat, adding a little water or additional sesame oil if needed to prevent sticking. It's best to avoid microwaving, as this can cause the vegetables to become soggy.

Nutrition Information

Calories per serving

Each serving of this Assorted Vegetables dish contains approximately 120 calories, making it a low-calorie option perfect for those watching their calorie intake. The low calorie count, combined with the high nutrient density of the dish, makes it an ideal choice for a healthy meal.

Carbohydrates

This Assorted Vegetables dish is relatively low in carbohydrates, making it an excellent choice for those monitoring their carb intake. The primary sources of carbohydrates in this recipe are the radish and carrot, but they are used in moderation. The total carbohydrate content per serving is approximately 10 grams, most of which are complex carbohydrates and dietary fiber, contributing to a feeling of fullness and aiding in digestion.

Fats

The fats in this recipe come mainly from the sesame oil used in the seasoning of the vegetables. Sesame oil is known for its healthy fats, including a good balance of omega-6 and omega-3 fatty acids, which are beneficial for heart health. The total fat content per serving is around 5 grams, making this dish a low-fat option suitable for a healthy diet.

Proteins

While this Assorted Vegetables dish is not high in protein, it does provide a modest amount from the soybean sprouts, which contain about 2 grams of protein per serving. For those looking to increase the protein content, consider adding tofu or a small serving of lean meat to the dish.

Vitamins and minerals

This dish is a powerhouse of vitamins and minerals, thanks to the variety of vegetables used. Spinach is rich in Vitamin K, Vitamin A, and folate, while radishes provide Vitamin C and potassium. Carrots are an excellent source of beta-carotene, which the body converts into Vitamin A. Soybean sprouts add to the dish's Vitamin C and iron content, making this an excellent choice for boosting your immune system and energy levels.

Alergens

The primary allergen to be aware of in this recipe is sesame, found in the sesame oil and ground sesame seeds used for seasoning. Those with a sesame allergy should substitute these ingredients with a suitable alternative, such as olive oil and crushed nuts or seeds of choice.

Summary

Overall, this Assorted Vegetables dish is a nutritious, low-calorie, and low-fat option that provides a variety of vitamins, minerals, and dietary fiber. It's suitable for those following a low-carb diet and can be easily modified to accommodate different dietary needs and preferences.

Summary

This Assorted Vegetables recipe is a testament to the beauty and versatility of vegetables. With its rich nutritional profile, low calorie count, and delicious flavors, it's a perfect dish for anyone looking to enjoy a healthy and satisfying meal. Whether served as a side or a main, it's sure to delight the palate and contribute to a balanced diet.

How did I get this recipe?

I distinctly remember the first time I saw this recipe for Assorted Vegetables. It was a warm summer day, and I was visiting my friend Margaret in her cozy little kitchen. Margaret was a remarkable cook, and I always admired her ability to create delicious dishes from scratch. On that particular day, she was preparing a colorful medley of assorted vegetables that looked absolutely mouth-watering.

As I watched her work her magic in the kitchen, I couldn't help but be mesmerized by the way she effortlessly chopped, sautéed, and seasoned the vegetables with such finesse. Margaret noticed my keen interest and invited me to join her in the cooking process.

"Would you like to learn how to make this dish, dear?" she asked with a warm smile.

I eagerly accepted her offer and began to assist her in preparing the vegetables. We chopped up an array of fresh produce, including bell peppers, zucchini, carrots, and mushrooms. Margaret taught me the importance of cutting the vegetables into uniform sizes to ensure even cooking. She also shared her secret to achieving the perfect balance of flavors by using a blend of herbs and spices.

As the vegetables sizzled in the pan, releasing their fragrant aroma, Margaret shared the story behind this recipe. She explained that it was a family heirloom passed down through generations, originating from her great-grandmother who was a renowned chef in her time. Each ingredient and cooking technique had been carefully perfected over the years, making it a cherished recipe in her family.

As we sat down to enjoy the finished dish, I was blown away by the explosion of flavors and textures in every bite. The crunchy vegetables were perfectly seasoned and complemented each other harmoniously. Margaret beamed with pride as she watched me savor the dish, knowing that she had successfully passed on her culinary knowledge to me.

From that day on, I made it a point to replicate Margaret's Assorted Vegetables recipe in my own kitchen. I experimented with different variations, adding my own twist to the dish while staying true to the essence of the original recipe. I shared this newfound recipe with my family and friends, who couldn't get enough of the vibrant and nutritious dish.

Over the years, I continued to hone my skills in the kitchen, learning new recipes and techniques from various sources. I gathered inspiration from cookbooks, cooking shows, and even fellow food enthusiasts. However, Margaret's Assorted Vegetables recipe remained a staple in my repertoire, a reminder of the special bond we shared that day in her kitchen.

As I grew older, I realized the true value of passing down recipes from one generation to the next. The act of sharing culinary knowledge not only preserves family traditions but also creates lasting memories that can be cherished for years to come. I made it a point to teach my own grandchildren how to make Margaret's Assorted Vegetables, ensuring that this beloved recipe would continue to be enjoyed by future generations.

In the end, it wasn't just about cooking a delicious meal – it was about preserving a piece of history, a legacy that would live on through the simple act of sharing a recipe. And for that, I will always be grateful to Margaret for imparting her wisdom and love for cooking, inspiring me to create my own culinary legacy for generations to come.