The perfect vegetable side dish: simmered in a frying pan
Stewed vegetables are a great way to add more vitamins and fiber to your diet without the hassle. They retain maximum flavor and nutrition when cooked in a frying pan, cook quickly, and are perfect even for those just learning how to cook. This versatile dish makes an ideal side dish or a healthy meal on its own.
Ingredients
- Zucchini - 1 pc.
- Eggplant - 1 pc.
- Carrots - 1 pc.
- Bell pepper - 1 pc.
- Onion - 1 pc.
- Tomatoes - 2 pcs. (or 4 tablespoons of tomato juice/paste)
- Garlic - 2 cloves
Step-by-step cooking recipe
- Dice the eggplant, season with salt, and let it sit for 10-15 minutes to remove the bitterness. Then rinse and pat dry.
- Cut the remaining vegetables into cubes or strips.
- Heat oil in a deep frying pan. Add the onion and carrot and fry for 3-4 minutes until soft.
- Then add the eggplant and zucchini and cook for another 5 minutes.
- Add bell pepper and tomatoes (or tomato paste/juice). Stir.
- Add salt and pepper, cover and simmer over low heat for 20-25 minutes, stirring occasionally.
- 5 minutes before it’s ready, add chopped garlic and fresh herbs.
- Serve hot or warm - as a separate dish or as a side dish.
Variations and interesting additions
- You can add potatoes, cauliflower, broccoli, beans or corn.
- For a more filling meal, add some boiled chickpeas or canned beans.
- A small chili pepper or spices (paprika, cumin, curry) will add some spiciness.
- For a richer flavor, add a little soy sauce or balsamic vinegar.
Cooking tips
- It is better to stew vegetables under a lid so that they retain maximum juice and vitamins.
- Don't overcook the vegetables - let them remain slightly crispy.
- Don't be afraid to experiment with the ingredients, use seasonal vegetables.
Caloric content
100 g of stewed vegetables contains 40-60 kcal (depending on the composition and oil).
Frequently Asked Questions
- Is it possible to cook stewed vegetables without oil?
- Yes, you can simmer it in water - the dish will be less caloric, but still tasty and aromatic.
- What spices go well with stewed vegetables?
- Paprika, coriander, cumin, Provencal herbs, basil, garlic, dill, parsley.
- How to make a dish more filling?
- Add boiled potatoes, beans, chickpeas or cereals (rice, bulgur).
- Can you freeze stewed vegetables?
- Yes, the prepared dish keeps well in the freezer and can be reheated without losing flavor.
- What to serve stewed vegetables with?
- They are ideal with porridge, pasta, potatoes, meat or fish.
