Heart-Healthy Mixed Vegetable Medley
Elevate your meal with this vibrant and nutritious Heart-Healthy Mixed Vegetable Medley, a quick and flavorful dish packed with colorful, antioxidant-rich vegetables like bell peppers, zucchini, broccoli, and carrots. Sautéed in heart-friendly olive oil and infused with the aromatic essence of garlic, thyme, and basil, this medley is simmered to perfection in low-sodium vegetable broth, ensuring a light yet deeply satisfying flavor. Ready in just 30 minutes and ideal for clean eating, this recipe makes a wholesome side dish or a light main course that's perfect for health-conscious diets. Whether you're looking for vegetarian recipes, low-sodium options, or simply a way to enjoy fresh vegetables, this dish delivers a feast for both the palate and the soul!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 medium zucchini
- 2 cups broccoli florets
- 1 large carrot
- 0.5 medium red onion
- 2 garlic cloves
- 0.5 cup low-sodium vegetable broth
- 1 teaspoon thyme leaves
- 1 teaspoon basil leaves
- 0.25 teaspoon ground black pepper
Instructions
Wash all vegetables thoroughly under running water to remove any dirt or residues.
Slice the red and yellow bell peppers into strips, about half an inch wide.
Cut the zucchini into half-moons, approximately a quarter-inch thick.
Chop broccoli into florets if not pre-cut, then slice the carrot into thin rounds.
Thinly slice the red onion and mince the garlic cloves.
Heat the olive oil in a large, non-stick skillet over medium heat.
Add the red onion and garlic to the skillet, sautéing them for about 2 minutes until they are fragrant but not browned.
Add the bell peppers and carrot slices to the skillet, cooking them for about 3 minutes, stirring occasionally.
Stir in the zucchini and broccoli, and continue to cook for another 4 minutes.
Pour the low-sodium vegetable broth into the skillet, stir briefly to combine, and allow the mixture to simmer for 5 minutes, or until all vegetables reach desired tenderness.
Sprinkle the thyme and basil leaves over the vegetables, then season with ground black pepper.
Give everything a good stir to distribute the herbs throughout the medley.
Remove the skillet from heat and let the medley rest for 1 minute before serving.
Serve the Heart-Healthy Mixed Vegetable Medley warm as a side dish or a light meal.
Nutrition Facts
Calories |
522 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.6 g | 38% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2041 mg | 89% | |
| Total Carbohydrate | 58.0 g | 21% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 25.7 g | ||
| Protein | 13.3 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 194 mg | 15% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1480 mg | 31% | |
*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.
