Mediterranean Vegetables

Recipe: Mediterranean Vegetables with Balsamic Vinegar

Preparation time: 10 minutes | Cooking time: 10 minutes | Servings: 4

Introduction

Mediterranean vegetables are a delicious and healthy dish that showcases the vibrant flavors of the Mediterranean region. This recipe combines a variety of fresh vegetables with aromatic herbs and spices to create a flavorful and satisfying dish that is perfect for any occasion.

History

The Mediterranean diet has long been celebrated for its health benefits and delicious flavors. This recipe draws inspiration from the traditional dishes of countries like Italy, Greece, and Spain, where fresh vegetables are a staple of the cuisine. By combining a variety of colorful vegetables with herbs like basil and oregano, this recipe captures the essence of Mediterranean cooking.

Ingredients

1 tbsp olive oil
2 tsp minced garlic
1 cup coarsely chopped onions
1 small fennel bulb, cut into 0.5 inch strips (about 2.5 cups; chop and reserve fronds)
1 large red bell pepper, thinly sliced
1 large carrot, cut on diagonal into 0.5 inch slices
0.25 lb (113 g) white mushrooms, halved
1.5 cups coarsely chopped plum tomatoes
0.33 cup pitted oil-cured black olives
1.5 tsp dried basil leaves
1.5 tsp dried oregano leaves
1 tsp salt or to taste
0.25 tsp cinnamon
0.13 tsp freshly ground pepper
1 to 3 tbsp balsamic vinegar or lemon juice

How to prepare

In a large skillet, heat oil over medium heat.
Add garlic and onions and cook, stirring often, until they are just browned, about 5 minutes.
Add fennel bulb, bell pepper, carrot, mushrooms, tomatoes, basil, oregano, salt, cinnamon, and pepper.
Reduce the heat, cover, and simmer until the vegetables are tender, about 4 minutes.
Add vinegar, stir well, and cook for 1 minute.
Serve over couscous if desired, and garnish with reserved fennel fronds.

Variations

Feel free to customize this recipe by adding your favorite vegetables, such as zucchini, eggplant, or artichokes. You can also experiment with different herbs and spices to create a unique flavor profile.

Cooking Tips & Tricks

To ensure that your Mediterranean vegetables are cooked to perfection, be sure to chop your vegetables into uniform pieces so that they cook evenly. Additionally, be sure to adjust the seasonings to suit your taste preferences - feel free to add more or less salt, pepper, or lemon juice as desired.

Serving Suggestions

Serve the Mediterranean vegetables over couscous or quinoa for a complete meal. You can also enjoy them as a side dish with grilled chicken or fish.

Cooking Techniques

The key to making delicious Mediterranean vegetables is to cook them slowly over low heat to allow the flavors to meld together. Be sure to cover the skillet while simmering to ensure that the vegetables are cooked through evenly.

Ingredient Substitutions

If you don't have fennel on hand, you can substitute it with celery or additional bell peppers. You can also use fresh herbs instead of dried if you prefer.

Make Ahead Tips

You can prepare the Mediterranean vegetables ahead of time and store them in an airtight container in the refrigerator for up to 3 days. Simply reheat them in a skillet before serving.

Presentation Ideas

Garnish the Mediterranean vegetables with fresh herbs, such as parsley or basil, for a pop of color. You can also drizzle them with a bit of balsamic glaze for added flavor.

Pairing Recommendations

Pair the Mediterranean vegetables with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio, to complement the flavors of the dish. You can also serve them with a side of crusty bread for a complete meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the vegetables in a skillet over low heat until warmed through.

Nutrition Information

Calories per serving

Calories: 120 per serving

Carbohydrates

Carbohydrates: 18g per serving

Fats

Total Fat: 5g per serving

Saturated Fat: 1g per serving

Proteins

Protein: 3g per serving

Vitamins and minerals

Vitamin A: 45% of daily value per serving

Vitamin C: 70% of daily value per serving

Iron: 10% of daily value per serving

Alergens

This recipe is gluten-free and vegan-friendly. Please note that it contains olives, which may be an allergen for some individuals.

Summary

This Mediterranean vegetable dish is a nutritious and flavorful option for those looking to incorporate more vegetables into their diet. With a good balance of carbohydrates, fats, proteins, and essential vitamins and minerals, this dish is a healthy choice for any meal.

Summary

Mediterranean vegetables are a delicious and nutritious dish that is perfect for any occasion. With a variety of fresh vegetables, herbs, and spices, this recipe captures the essence of Mediterranean cooking and is sure to be a hit with your family and friends. Enjoy!

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Mediterranean Vegetables. It was a warm summer day, and I was visiting my dear friend Maria in her quaint little village in Italy. As soon as I stepped into her kitchen, the aroma of herbs and spices filled the air, and I knew I was in for a treat.

Maria was a master in the kitchen, and she had a way of making even the simplest of dishes taste like a gourmet meal. As we chatted and caught up on old times, she began to chop up an array of colorful vegetables – zucchini, bell peppers, eggplant, and tomatoes. I watched in awe as she effortlessly worked her magic, adding a pinch of this and a dash of that, creating a symphony of flavors that danced on my taste buds.

I asked Maria where she had learned to make such a delicious dish, and she smiled and told me that the recipe had been passed down through her family for generations. She explained that Mediterranean Vegetables were a staple in their household, a dish that brought together the freshest ingredients from the garden and transformed them into a feast fit for a king.

As we sat down to eat, I took my first bite of the tender, roasted vegetables, and I was instantly transported to the sun-drenched shores of the Mediterranean. The flavors were bold and vibrant, each bite bursting with the essence of summer. I knew then and there that I needed to learn how to make this dish for myself.

Over the years, I have perfected Maria's recipe for Mediterranean Vegetables, adding my own twist here and there to make it my own. I have shared this dish with friends and family, and it has become a beloved favorite at gatherings and potlucks. Each time I make it, I am reminded of that sunny day in Italy, where I first fell in love with the magic of Mediterranean cuisine.

The key to making this dish is to use the freshest ingredients possible. I always make sure to visit my local farmer's market to pick up the ripest tomatoes, the most fragrant basil, and the crispest bell peppers. I believe that the quality of the ingredients truly makes a difference in the final dish, so I never skimp on freshness.

To begin, I preheat my oven to 400 degrees Fahrenheit and prepare a large baking dish with a drizzle of olive oil. I then chop up the vegetables – zucchini, bell peppers, eggplant, and tomatoes – into bite-sized pieces. I arrange them in the baking dish, making sure to spread them out evenly.

Next, I drizzle some more olive oil over the vegetables and sprinkle them with a generous amount of salt, pepper, and my secret blend of Mediterranean spices. I like to use a mix of oregano, basil, thyme, and a pinch of red pepper flakes for a bit of heat. I also add a few cloves of garlic, smashed and minced, to infuse the dish with even more flavor.

Once the vegetables are well coated in the oil and spices, I pop the baking dish into the oven and let them roast for about 30-40 minutes, or until they are tender and caramelized around the edges. The aroma that wafts through my kitchen as they cook is simply irresistible, and I can hardly wait to dig in.

When the vegetables are done roasting, I take them out of the oven and let them cool slightly before serving. I like to garnish the dish with a handful of fresh basil leaves and a drizzle of balsamic glaze for a touch of sweetness. The colors of the vegetables are vibrant and inviting, and the flavors are a symphony of tangy, savory, and sweet.

As I sit down to enjoy my homemade Mediterranean Vegetables, I am reminded of Maria and her warm hospitality, of the beauty of Italy and the magic of Mediterranean cuisine. This dish is more than just a recipe to me – it is a connection to my past, a taste of the world beyond my own kitchen.

I am grateful for the friends and family who have shared their recipes with me over the years, for the memories that have been created around the dinner table, and for the joy that cooking brings into my life. And as I savor each bite of these delicious vegetables, I am filled with a sense of gratitude for the simple pleasures that food can bring.

So, if you ever find yourself in need of a delicious and comforting dish to share with loved ones, I highly recommend trying out my recipe for Mediterranean Vegetables. It is a true taste of the Mediterranean, a dish that will transport you to sunnier shores and fill your heart with warmth and joy. Bon appétit!