Quick Vegetable Sauté

Vegetable Sauté Recipe with Corn, Kidney Beans, and Rice

Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

This Quick Vegetable Sauté recipe is a delicious and nutritious dish that is perfect for a quick and easy weeknight meal. Packed with a variety of vegetables and flavorful spices, this dish is sure to satisfy your taste buds.

History

This recipe is a modern twist on traditional sautéed vegetable dishes. It combines a variety of vegetables with spices and seasonings to create a flavorful and satisfying meal.

Ingredients

2 cups vegetable stock
2 large onions, diced
1 grated carrot
1 diced green pepper
2 tsp cumin
2 tsp or more chili
2 tsp minced garlic
1 packet taco seasoning mix
1 to 2 cups frozen corn
1 can kidney beans, drained and rinsed
1 can tomatoes
1 cup leftover rice and peas
0.25 cup cracked wheat

How to prepare

Sauté onions, carrots, green peppers, cumin, chili powder, garlic, and taco seasoning in vegetable stock.
Add corn, kidney beans, tomatoes, leftover rice, peas, and cracked wheat.

Variations

Add diced tofu or tempeh for an extra protein boost.
Swap out the vegetables in this recipe for your favorites, such as zucchini, mushrooms, or bell peppers.
Experiment with different spices and seasonings to customize the flavor of this dish to your liking.

Cooking Tips & Tricks

Be sure to sauté the vegetables in vegetable stock for added flavor.

- Adjust the amount of chili powder to suit your taste preferences.

- Feel free to add any additional vegetables or ingredients you have on hand to customize this dish to your liking.

Serving Suggestions

Serve this Quick Vegetable Sauté over cooked rice or quinoa for a complete and satisfying meal. Garnish with fresh herbs or a squeeze of lemon juice for added flavor.

Cooking Techniques

The key to making this Quick Vegetable Sauté recipe is to sauté the vegetables in vegetable stock until they are tender and flavorful. Be sure to stir the ingredients frequently to prevent burning.

Ingredient Substitutions

Use vegetable broth in place of vegetable stock.

- Substitute quinoa or couscous for cracked wheat.

- Swap out kidney beans for black beans or chickpeas.

Make Ahead Tips

This dish can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat in the microwave or on the stovetop before serving.

Presentation Ideas

Serve this Quick Vegetable Sauté in a large serving bowl or on individual plates for a beautiful presentation. Garnish with fresh herbs or a sprinkle of cheese for added flavor.

Pairing Recommendations

Pair this Quick Vegetable Sauté with a side salad or crusty bread for a complete and satisfying meal. A glass of white wine or sparkling water would also complement this dish nicely.

Storage and Reheating Instructions

Store any leftovers of this Quick Vegetable Sauté in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this Quick Vegetable Sauté recipe contains approximately 200 calories, making it a light and satisfying meal option.

Carbohydrates

This Quick Vegetable Sauté recipe is a great source of carbohydrates, with ingredients such as corn, kidney beans, and cracked wheat providing a healthy dose of energy.

Fats

This dish is low in fat, making it a healthy option for those looking to maintain a balanced diet.

Proteins

With ingredients like kidney beans and cracked wheat, this Quick Vegetable Sauté recipe is a good source of protein, which is essential for muscle growth and repair.

Vitamins and minerals

This dish is packed with vitamins and minerals from a variety of vegetables, including carrots, green peppers, and tomatoes. These nutrients are essential for overall health and well-being.

Alergens

This recipe may contain allergens such as gluten from cracked wheat. Be sure to check ingredient labels for any potential allergens before preparing this dish.

Summary

Overall, this Quick Vegetable Sauté recipe is a nutritious and delicious meal option that is low in fat and calories, making it a healthy choice for any occasion.

Summary

How did I get this recipe?

The moment I found this recipe is etched in my memory like a beautiful painting hanging on the walls of my mind. It was a warm summer day, the sun shining brightly, birds chirping in the distance, and I was visiting my dear friend Anna at her quaint little cottage in the countryside.

Anna and I have been friends for as long as I can remember. We met when we were just little girls playing in the fields behind our houses, picking wildflowers and chasing butterflies. As we grew older, our bond only deepened, and we shared everything with each other - our dreams, our fears, and most importantly, our love for cooking.

Anna was a fantastic cook, always whipping up delicious meals using fresh ingredients from her garden. I loved spending time in her cozy kitchen, watching her work her magic with pots and pans, creating mouthwatering dishes that never failed to impress. On that particular day, Anna was preparing a simple yet flavorful vegetable sauté for lunch, and I couldn't wait to taste it.

As she chopped and sliced the vegetables with skillful precision, I sat at the kitchen table, sipping on a glass of homemade lemonade and chatting away. Suddenly, Anna paused in her cooking and turned to me with a mischievous glint in her eye.

"You know, dear, I have a secret ingredient that takes this vegetable sauté to a whole new level," she said, a sly smile playing on her lips.

Intrigued, I leaned in closer, eager to learn the secret to her delicious dish. Anna then reached into a drawer and pulled out a faded, creased piece of paper, handing it to me with a wink.

"This is a recipe I picked up years ago from an old friend of mine. It's a quick and easy vegetable sauté that never fails to impress. Give it a try, and let me know what you think," she said, her eyes twinkling with excitement.

I took the recipe from her hands, my heart racing with anticipation. As I read through the ingredients and instructions, a wave of nostalgia washed over me. The recipe was simple, yet filled with warmth and love, just like Anna's cooking. I knew I had to try it for myself.

That afternoon, as we sat down to enjoy the vegetable sauté together, the flavors exploded in my mouth, each bite a burst of freshness and goodness. Anna watched me with a knowing smile, her eyes sparkling with pride.

"You see, dear, cooking is more than just following a recipe. It's about passion, creativity, and love. When you put your heart into your food, it always tastes better," she said, her voice soft and gentle.

From that day on, the quick vegetable sauté became a staple in my cooking repertoire. I made it for family gatherings, dinner parties, and lazy Sunday afternoons spent with loved ones. Each time I prepared it, I could feel Anna's presence in the kitchen with me, guiding my hands and infusing the dish with her culinary wisdom.

As the years passed by, I continued to refine and perfect the recipe, adding my own twist here and there, experimenting with different seasonings and herbs. And every time I took a bite of the vegetable sauté, I felt a deep sense of connection to my dear friend Anna, who had taught me not just how to cook, but how to nourish the soul with food made from the heart.

Today, as I stand in my own kitchen, surrounded by the comforting aroma of sautéed vegetables and the memories of days gone by, I am grateful for the gift of friendship and the joy of sharing delicious meals with the ones I love. And as I take a bite of the quick vegetable sauté, I know that Anna's legacy lives on in every delectable bite.