Zucchini sauté with bell pepper and carrot

Zucchini sauté with bell pepper and carrot

A vegetable sauté recipe can transform an ordinary meal into a colorful and healthy feast. This zucchini sauté with bell pepper and carrot is not only simple but also full of flavor and nutrients, perfect for adding variety to your daily diet. With a mix of fresh vegetables and a splash of red wine, this recipe is sure to become a favorite in your kitchen.

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Number of servings: 4

Ingredients:
- 1/2 red bell pepper (about 100 g)
- 1 large zucchini (about 300 g)
- 2 medium carrots (about 150 g)
- 3 tablespoons olive oil
- 100 ml red wine
- Salt, to taste
- Pepper, to taste
- Dried basil (or fresh), to taste
- Fresh parsley for garnish

The history of vegetable sautéing is rich, with deep roots in traditional cuisine. This cooking technique allows vegetables to retain not only their color but also their texture and natural flavors. Thus, vegetables become not only nutritious but also a visual delight.

Preparation of zucchini sauté with bell pepper and carrot:

1. Preparing the ingredients: Start by washing all the vegetables thoroughly. Peel the carrots and grate them, so they cook evenly and quickly. Cut the bell pepper into small cubes and the zucchini into cubes (about 1 cm). Make sure all the vegetables are cut to similar sizes for even cooking.

2. Heating the oil: In a large skillet, add 3 tablespoons of olive oil and heat it over medium heat. Olive oil is ideal for this recipe as it brings a subtle flavor and health benefits, being rich in monounsaturated fats.

3. Sautéing the carrot: Add the grated carrot to the skillet and sauté for about 2-3 minutes, stirring constantly. This will allow the carrot to release its flavors and soften slightly.

4. Adding the wine: Once the carrot has taken on a slight transparency, add the red wine. This will enhance the depth of flavor. Let it simmer for 1-2 minutes, allowing the alcohol to evaporate and the flavors to concentrate.

5. Including the bell pepper and zucchini: Add the diced bell pepper and zucchini to the skillet. Mix well so the vegetables combine. Let them sauté for 5-7 minutes, stirring occasionally. Sometimes, the zucchini may release water, but it’s good to add a little liquid if necessary to prevent the vegetables from sticking to the skillet.

6. Cooking the vegetables: Add enough water to cover the vegetables, but not too much, so they don’t become too watery. Cover the skillet with a lid and let the vegetables simmer on low heat for 5-10 minutes, until the zucchini is soft but still retains a pleasant texture.

7. Seasoning: Finally, add salt, pepper, and basil (to taste). Mix well, and if desired, you can add more red wine for extra flavor.

8. Serving: Once the vegetables are cooked and the flavors have blended perfectly, remove the skillet from the heat. Sprinkle fresh chopped parsley on top for a touch of freshness and a vibrant appearance.

Serving suggestions: The zucchini sauté can be served warm, alongside rice, pasta, or even as a side dish for grilled meat. It is an excellent option for a vegetarian meal or as an accompaniment to a delicious steak.

Possible variations: You can experiment with other vegetables, such as onion, garlic, or even mushrooms. Adding feta cheese or parmesan on top before serving can transform this sauté into a true delight.

Frequently asked questions:
1. Can I use frozen vegetables? Although it is recommended to use fresh vegetables for the best texture and flavor, you can use frozen vegetables, ensuring they are thawed before cooking.
2. How can I store the sauté for longer? This sauté stores well in the refrigerator in an airtight container for 2-3 days. You can reheat it in the microwave or on the stovetop.
3. Is it possible to make this sauté spicier? Absolutely! Add a bit of chili pepper or chili flakes for an extra kick of flavor.

Nutritional benefits: This zucchini sauté is rich in vitamins (A, C, K) and minerals, and carrots are an excellent source of beta-carotene. It is a good choice for those looking to maintain a balanced diet, being low in calories but rich in nutrients.

Estimated calories: A serving of zucchini sauté with bell pepper and carrot contains approximately 120-150 calories, depending on the amount of oil and wine used.

In conclusion, this zucchini sauté with bell pepper and carrot is not just a simple recipe but also an excellent way to add colors and nutrients to your plate. I encourage you to play with the ingredients and discover combinations you enjoy, turning every meal into a culinary adventure! Enjoy your meal!