Heart-Healthy California Medley
Elevate your mealtime with the vibrant and nourishing **Heart-Healthy California Medley**, a delicious blend of fresh, colorful vegetables and wholesome ingredients designed for optimal health without compromising on flavor. Featuring nutrient-rich broccoli, cauliflower, carrots, zucchini, and red bell pepper, this recipe combines the balanced goodness of heart-healthy olive oil, zesty lemon juice, and aromatic garlic for a burst of Mediterranean-inspired taste. Toasted almonds add a delightful crunch, while creamy avocado lends a luxurious texture to this veggie-packed dish. Ready in just 25 minutes, this easy-to-make medley is perfect as a warm or room-temperature side dish or even as a light main course. Bursting with antioxidants, fiber, and healthy fats, this recipe is both a feast for the senses and a feel-good choice for your next meal.
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Recipe Information
Ingredients
- 2 cups Broccoli florets
- 2 cups Cauliflower florets
- 1 cup Carrots, sliced
- 1 medium Red bell pepper, diced
- 1 medium Zucchini, sliced
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 2 tablespoons Lemon juice
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Almonds, sliced
- 1 medium Avocado, diced
Instructions
Fill a large pot with water and bring it to a boil over high heat. Add the broccoli, cauliflower, and carrots to the boiling water and blanch the vegetables for 3 minutes. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
Add the diced red bell pepper and sliced zucchini to the skillet. Cook for about 3 minutes until they start to soften.
Add the blanched broccoli, cauliflower, and carrots to the skillet. Stir well to combine all the vegetables.
Pour the lemon juice over the vegetable medley, and sprinkle with fresh parsley, salt, and black pepper. Stir to incorporate the flavors evenly.
Toast the sliced almonds in a small pan over medium heat for about 2 minutes until golden brown. Be sure to stir frequently to prevent burning.
Remove the vegetable medley from heat and gently mix in the diced avocado and toasted almonds.
Serve the Heart-Healthy California Medley warm, or at room temperature, as a side dish or a light main course.
Nutrition Facts
Calories |
942 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.8 g | 84% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1500 mg | 65% | |
| Total Carbohydrate | 80.4 g | 29% | |
| Dietary Fiber | 33.9 g | 121% | |
| Total Sugars | 29.1 g | ||
| Protein | 26.3 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 380 mg | 29% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 3244 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
