Sautéed vegetables with seasonal salad

Welcome to the culinary world, where every ingredient finds its place in a colorful and flavorful recipe! Today, I will present to you a delicious and healthy sautéed vegetable recipe with seasonal salad – a perfect choice for vegetarian food lovers, as well as for those looking to diversify their diet. This recipe is simple, inexpensive, and quick to prepare, and the combination of textures and flavors will surely delight your taste buds!

Preparation time: 15 minutes
Cooking time: 25 minutes
Number of servings: 4

Ingredients

For the sautéed vegetables:
- 1 bunch of green salad (about 100 g)
- 1 bunch of colorful salad (about 100 g)
- 2 medium carrots
- 5-6 red radishes
- 1 onion
- 300-400 g cherry tomatoes
- 200 g yellow and green string beans
- 1/2 eggplant
- 1 zucchini
- 1/2 bunch of fresh parsley
- 2-3 tablespoons olive oil
- 1-2 tablespoons balsamic vinegar
- Juice from 1/2 lemon
- Salt (to taste)

Brief History

Sautéed vegetables is a very old culinary technique used in various cultures around the world. This method allows vegetables to retain their texture and nutrients while developing their flavors through quick cooking over high heat. Combining vegetables with a fresh salad brings a contrast of textures and flavors, transforming a simple meal into a colorful feast.

Step-by-Step Instructions

1. Preparing the vegetables: Start by washing all the vegetables thoroughly under cold running water. Make sure to remove any impurities or pesticides. Once cleaned, cut the vegetables into equal-sized pieces to ensure even cooking.

2. Boiling the vegetables: Place the cut vegetables (carrots, string beans, eggplant, and zucchini) in a pot of gently boiling water mixed with a pinch of salt. Let them boil for 15-20 minutes at a temperature of 90-100 degrees. This step will make the vegetables tender while keeping their vibrant color.

3. Preparing the salad: While the vegetables are boiling, you can start preparing the salad. Tear the leaves of green and colorful salad by hand, being careful not to cut them with a metal knife to preserve freshness. Cut the cherry tomatoes in halves or quarters, and slice the radishes thinly. Grated carrot will add a crunchy note to the salad.

4. Adding the seasonings: In a large bowl, combine all the fresh vegetables. Add salt, olive oil, and lemon juice (or balsamic vinegar, if you prefer a more sophisticated taste) and mix well to evenly distribute the flavors.

5. Sautéing the vegetables: After the vegetables have boiled, drain them and place them in a pan with a little olive oil. Sauté the vegetables over medium heat for 5-10 minutes, stirring constantly, until they become golden and slightly caramelized.

6. Finishing: Add the chopped parsley over the sautéed vegetables and mix well. This will bring an extra flavor and freshness to your dish.

Serving Suggestions

Serve the sautéed vegetables alongside the fresh salad, directly on the plate, or combine them in bowls for a more artistic presentation. This dish is ideal both warm and at room temperature, making it perfect for summer meals or picnics. You can add a slice of lemon for an extra freshness or a drizzle of high-quality olive oil for a refined taste.

Possible Variations

- Add protein: If you want to turn this dish into a main course, you can add tofu or chickpeas to increase the protein content.
- Experiment with spices: Try adding oregano, basil, or even a pinch of chili for a spicier flavor.
- Use other vegetables: You can adapt the recipe according to the season, using vegetables like bell peppers, mushrooms, or zucchini.

Nutritional Benefits

This sautéed vegetable recipe with seasonal salad is not only delicious but also packed with vitamins and minerals. Vegetables are excellent sources of antioxidants, fiber, and essential nutrients that support immune and digestive health. Additionally, olive oil adds healthy fats that help with the absorption of fat-soluble vitamins.

Frequently Asked Questions

1. Can I use frozen vegetables?
Yes, frozen vegetables are a convenient alternative and can be successfully used. Make sure to thaw them before cooking.

2. How can I store sautéed vegetables?
You can store sautéed vegetables in the refrigerator in an airtight container for 2-3 days. Reheat them in the microwave or on the stove before serving.

3. Is this recipe vegan?
Yes, this recipe is completely vegan and healthy, suitable for any diet.

This sautéed vegetable recipe with seasonal salad is a perfect example of how you can transform simple ingredients into delicious and healthy dishes. Try it and enjoy every bite! Bon appétit!