Mediterranean Vegetable Medley
This Mediterranean Vegetable Medley is a vibrant and flavorful dish that brings together an array of fresh vegetables steeped in aromatic herbs and spices. Adapted from a traditional ratatouille recipe, it's a versatile addition to any meal, whether served as a side dish alongside meats and fish, or as a delicious sauce over pasta. Enjoy it warm or let it chill for a refreshing cold dish that’s perfect for summer gatherings. With the flexibility to tweak vegetable amounts based on your preferences or seasonal availability, this dish shines with its adaptability, making it a staple in any healthy kitchen.
6
Servings
90
Calories
13
Ingredients
Ingredients
Stewed tomatoes (plum)
28 ounces (canned)
Onions
2 (sliced thinly)
Red peppers
2 (cut into chunks)
Yellow pepper
1 (cut into chunks)
Aubergine
1 (cut into chunks)
Zucchini
2 small (cut into thick slices)
Garlic cloves
4 (crushed)
Bay leaves
2 (whole)
Fresh thyme
1 tablespoon (chopped)
Salt
to taste (as desired)
Fresh ground black pepper
to taste (as desired)
Sugar
1/2 tablespoon (as desired)
Olive oil
as needed (for cooking)
Instructions
1
In a large, heavy-based pan, heat a couple of tablespoons of olive oil over medium heat. Once hot, add the sliced onions and sauté for about 5 minutes until they begin to soften.
2
Add the cut red and yellow peppers to the onions and continue to cook for an additional 2 minutes. Remove the mixture from the pan and set aside.
3
In the same pan, add a bit more olive oil if needed and toss in the cubed aubergine. Cook for about 5 minutes until it is slightly golden. Then, add the thick slices of zucchini and sauté for an additional 3 minutes. Remove everything from the pan and set aside with the other vegetables.
4
Using the same pan, add the crushed garlic, bay leaves, thyme, sugar, and stewed tomatoes. Stir well and let it simmer for about 10 minutes, allowing the tomatoes to break down and infuse their flavor.
5
Once the tomato mixture has thickened, return all the sautéed vegetables back into the pan. Stir to combine and let it simmer on low heat for about 15 minutes. Stir occasionally to prevent sticking.
6
Season with salt and fresh ground black pepper to taste. Aim for the vegetables to be soft yet retain some texture.
7
Once done, the dish can be served immediately or allowed to cool down for a delightful cold variation.
Nutrition Information
3g
Fat
15g
Carbs
2g
Protein
4g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Vegetable Medley?
It is a vibrant and flavorful dish featuring fresh vegetables, herbs, and spices, adapted from a traditional ratatouille recipe.
How many servings does this recipe provide?
This recipe makes 6 servings.
Is this recipe suitable for vegans?
Yes, the recipe is entirely plant-based and vegan-friendly.
Is this dish gluten-free?
Yes, it is naturally gluten-free as it consists of vegetables, herbs, and oil.
How many calories are in each serving?
Each serving contains approximately 90 calories.
What type of tomatoes are used?
The recipe calls for 28 ounces of canned plum stewed tomatoes.
Can I use eggplant instead of aubergine?
Yes, eggplant and aubergine are different names for the same vegetable.
How long should the onions be sautéed?
Sauté the sliced onions for about 5 minutes until they begin to soften.
Which herbs provide the aroma in this dish?
The dish is infused with fresh thyme and bay leaves.
How should the peppers be prepared?
The red and yellow peppers should be cut into chunks.
Can this medley be served cold?
Yes, it can be served warm or allowed to chill for a refreshing cold variation.
What is the fat content per serving?
There are 3 grams of fat per serving.
How much fiber is in a serving?
Each serving provides 4 grams of fiber.
Can I serve this over pasta?
Yes, this medley makes a delicious sauce when served over pasta.
How many garlic cloves are required?
You will need 4 crushed garlic cloves for this recipe.
Why is sugar included in the ingredients?
Half a tablespoon of sugar is added to help balance the flavor and acidity of the tomatoes.
How long is the final simmering time?
Once all vegetables are combined, simmer them on low heat for about 15 minutes.
In what order are the vegetables cooked?
Cook onions and peppers first, then aubergine and zucchini, and finally the tomato base before combining.
Can I adjust the amounts of vegetables?
Yes, the recipe is flexible, allowing you to tweak vegetable amounts based on your preference or seasonal availability.
What kind of pan is best for this recipe?
A large, heavy-based pan is recommended for even cooking.
How many carbohydrates are in one serving?
There are 15 grams of carbohydrates per serving.
Does this dish contain any protein?
Yes, each serving contains 2 grams of protein.
How should the zucchini be cut?
The zucchini should be cut into thick slices.
How many bay leaves are used?
The recipe requires 2 whole bay leaves.
Is fresh thyme necessary?
The recipe calls for 1 tablespoon of fresh chopped thyme for the best flavor.
What is the desired texture of the cooked vegetables?
The vegetables should be soft but still retain some of their texture.
Is this recipe based on ratatouille?
Yes, it is adapted from a traditional ratatouille recipe.
Can I make this for a summer gathering?
Yes, its ability to be served cold makes it perfect for summer gatherings.
How do I start the cooking process?
Start by heating olive oil in a pan and sautéing sliced onions.
Which pepper colors are included?
The recipe uses 2 red peppers and 1 yellow pepper.