Vegetable Fred
Brighten up your dinner table with Vegetable Fred, a vibrant medley of sautéed vegetables packed with bold flavors and wholesome goodness. This quick and easy stir-fry stars fresh zucchini, carrots, cherry tomatoes, and baby spinach, delicately seasoned with smoked paprika, dried oregano, and a hint of garlic. A splash of lemon juice and fresh parsley add a refreshing kick to finish the dish. Perfect as a standalone vegetarian main or a colorful side served with rice, quinoa, or crusty bread, Vegetable Fred makes healthy eating irresistibly delicious. Ready in just 35 minutes, this one-skillet recipe is your go-to for a weeknight meal that’s as satisfying as it is nutritious.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large, diced onion
- 1 large, diced red bell pepper
- 2 medium, sliced into half-moons zucchini
- 2 large, sliced into thin rounds carrots
- 1.5 cups, halved cherry tomatoes
- 4 cloves, minced garlic
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon (to taste) salt
- 0.5 teaspoon (to taste) black pepper
- 3 cups, loosely packed baby spinach
- 2 tablespoons, chopped fresh parsley
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened and translucent.
Stir in the red bell pepper, zucchini, and carrots. Cook for another 5-6 minutes, stirring frequently, until the vegetables begin to soften.
Add the cherry tomatoes and garlic. Cook for 2-3 minutes, allowing the tomatoes to release their juices.
Sprinkle the smoked paprika, dried oregano, salt, and black pepper over the vegetables. Stir well to evenly coat.
Reduce the heat to low, cover the skillet, and let the vegetables simmer for 5-7 minutes, stirring occasionally.
Remove the lid and stir in the baby spinach. Cook for 1-2 minutes, just until the spinach wilts.
Turn off the heat and stir in the chopped parsley and lemon juice for a fresh, zesty finish.
Serve hot as a standalone dish or alongside rice, quinoa, or crusty bread. Enjoy!
Nutrition Facts
Calories |
177 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.9 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 538 mg | 23% | |
| Total Carbohydrate | 18.4 g | 7% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 9.4 g | ||
| Protein | 3.7 g | 7% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 696 mg | 15% | |
*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.
