Summer Vegetable Saute

Summer Vegetable Saute Recipe - Vegan Dish with Onion, Corn, Zucchini, Plum, and Kidney Beans

| Servings: 4 |

Vegan diet

Introduction

Summer Vegetable Saute is a delicious and nutritious dish that is perfect for the warmer months when fresh produce is abundant. This recipe combines the flavors of sweet corn, zucchini, tomatoes, and black beans for a satisfying and flavorful meal.

History

This recipe is a modern take on traditional vegetable sautes that have been enjoyed for generations. The combination of fresh vegetables and beans cooked together in a skillet is a simple and versatile dish that can be customized to suit your taste preferences.

Ingredients

1 large onion, finely chopped
1 tbsp vegetable oil
1.5 cups fresh or frozen corn kernels
1 lb (454 g) chopped zucchini
1, 28 oz (794 g) can crushed or chopped plum or roma tomatoes
1, 15 oz (425 g) can kidney or black beans
1 tsp oregano
Pinch of black pepper

How to prepare

1. In a large skillet, sauté the onion in the vegetable oil.
2. Add the corn, zucchini, tomatoes, beans, oregano, and pepper. Toss gently to combine. Cover the skillet, and cook the mixture over low heat for 15 minutes, stirring gently a few times.
3. Serve over cooked pasta or rice.

Variations

Add diced bell peppers or mushrooms for extra flavor and texture.
Swap out the black beans for chickpeas or kidney beans.
Stir in a handful of fresh spinach or kale at the end of cooking for added nutrition.

Cooking Tips & Tricks

Be sure to chop the vegetables into uniform pieces to ensure even cooking.

- Feel free to add your favorite herbs and spices to customize the flavor of the dish.

- For a bit of heat, add a pinch of red pepper flakes or a dash of hot sauce.

- Serve the saute over cooked pasta, rice, or quinoa for a complete meal.

Serving Suggestions

Serve the Summer Vegetable Saute over cooked pasta, rice, or quinoa for a complete meal. Garnish with fresh herbs or a sprinkle of Parmesan cheese, if desired.

Cooking Techniques

The key to a successful vegetable saute is to cook the vegetables over low heat, stirring gently to prevent sticking and ensure even cooking. Covering the skillet helps to steam the vegetables and lock in their natural flavors.

Ingredient Substitutions

Feel free to customize this recipe with your favorite vegetables and beans. You can also use olive oil or butter in place of vegetable oil for added flavor.

Make Ahead Tips

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

Presentation Ideas

Garnish the Summer Vegetable Saute with fresh herbs, a drizzle of balsamic glaze, or a sprinkle of Parmesan cheese for an elegant presentation.

Pairing Recommendations

This dish pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, try serving with sparkling water infused with fresh lemon or cucumber.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave until heated through.

Nutrition Information

Calories per serving

Calories: 210 per serving

Carbohydrates

Carbohydrates: 38g per serving

Fats

Total Fat: 4g per serving

Saturated Fat: 0.5g per serving

Proteins

Protein: 8g per serving

Vitamins and minerals

This dish is rich in vitamins A and C, as well as potassium and fiber.

Alergens

This recipe is free of common allergens such as dairy, nuts, and gluten.

Summary

This Summer Vegetable Saute is a nutritious and balanced meal that is low in fat and calories, but high in fiber and essential vitamins and minerals.

Summary

Summer Vegetable Saute is a versatile and nutritious dish that is perfect for showcasing the flavors of fresh produce. This recipe is easy to make, customizable, and perfect for a quick and healthy meal any day of the week. Enjoy!

How did I get this recipe?

The memory of discovering this recipe is still vivid in my mind. It was a hot summer day, much like today, and I had just returned from the farmer's market with an abundance of fresh vegetables. As I unpacked my bags, I couldn't help but feel inspired by the vibrant colors and fragrant scents of the produce.

I had always been drawn to the simplicity and freshness of summer vegetables, and I knew that I wanted to create a dish that showcased their natural flavors. As I stood in my kitchen, surrounded by my bounty, I thought back to all the different recipes I had learned over the years. From my mother's traditional meatloaf to my neighbor's famous apple pie, each dish held a special place in my heart.

But on that particular day, I wanted something new. Something that would capture the essence of summer in every bite. And that's when I remembered the recipe that my dear friend Margaret had shared with me a few years ago. She had learned it from her grandmother, who had passed it down through generations. It was a simple yet delicious dish that celebrated the beauty of seasonal vegetables.

I quickly pulled out the recipe card that Margaret had given me, its edges worn and stained from years of use. As I read through the ingredients and instructions, I could feel my excitement growing. The combination of fresh zucchini, yellow squash, cherry tomatoes, and bell peppers, sautéed in olive oil with garlic and herbs, sounded like the perfect summer dish.

I wasted no time in gathering the ingredients and getting to work. I sliced the vegetables with care, savoring the vibrant colors and textures as I went. The kitchen filled with the aroma of garlic and herbs as I sautéed the vegetables in the olive oil, the sound of sizzling filling the air.

As the vegetables cooked, their colors deepening and their flavors melding together, I couldn't help but smile. This was exactly the kind of dish I had been looking for – simple yet elegant, fresh yet comforting. It was a dish that spoke to my soul, reminding me of the joys of summer and the beauty of nature.

When the vegetables were finally ready, I plated them with a sprinkle of fresh herbs and a drizzle of balsamic vinegar. The colors were stunning, the flavors divine. I couldn't wait to take my first bite.

As I sat down to eat, savoring each mouthful of the summer vegetable sauté, I felt a sense of contentment wash over me. This dish was more than just a recipe – it was a connection to my past, a celebration of the memories and traditions that had shaped me into the cook I was today.

I knew that this recipe would become a staple in my kitchen, a dish that I would make time and time again, sharing it with friends and family, passing it down to future generations. And as I enjoyed the last bite, I knew that this dish would always hold a special place in my heart, a reminder of the beauty and abundance of summer, and the joy of cooking with love.