Sautéed Vegetables

It’s always important to include vegetables in our daily diet, since they provide nutrients and vitamins that are difficult to replace by eating one specific food. For that reason, this recipe involves a combination of fruits and vegetables that will allow you to incorporate foods that you would not normally consume into your diet.

Ingredients for 3 people:

• 1 large onion.
• ½ bell pepper.
• 1 courgette/zucchini.
• 1 carrot.
• 1 handful of green beans.
• 1 handful of broccoli.
• Black pepper.
• Salt.
• 5 spoonfuls of soy sauce.
• ½ spoonful of mustard.
• ¼ spoonful of garlic.
• Sesame seeds.
• 5 spoonfuls of oil.

Method:

First of all, you need to cut the fruit and vegetables in a special way and in a specific order. The first vegetable will be the onion; you need to take off the skin and slice it into four, then separate the layers using a knife to help. The second vegetable will be half a pepper; wash it and remove any white parts from the inside. The third is the carrot; which you can grate using a grate, or cut it into thin strips. Once you have these three vegetables finely chopped, heat the five spoonfuls of oil, or butter if you wish, in a pan. However you’ll have to be careful since butter can burn whereas oil can’t. After the oil has heated up, pour in the vegetables you chopped previously. Stir the mixture well so that nothing burns. Also, you need to put the mixture over a low heat to prevent the vegetables from burning.

The reason that these vegetables need to be prepared first is that they will give the majority of the flavour to our recipe. Also, they take a little longer to cook than the rest.

Meanwhile, cut the zucchini (courgette) into thin slices with a knife. Next, chop the broccoli into small florets and finely chop the green beans. When the mixture that we made earlier has been cooking for more or less 15 minutes, add the rest of the previously sliced fruit and vegetables. Then add pepper to taste, 5 spoonfuls of soya sauce, half a teaspoon of mustard, a quarter of a teaspoon of garlic powder and sesame seeds to taste.

Bear in mind that the key to knowing when to add the courgette, broccoli and green beans is when the onion is transparent, in other words, as if it were crystallised.

After following these steps, you need to continue stirring the mixture and leave it for around ten minutes so that the last three ingredients that we added can cook. This recipe is perfect accompanied with grilled chicken or pork. However, it also goes very well with buttered spaghetti.

Sauteed Vegetables

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Zucchini or courgette

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Onion and pepper

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Broccoli

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