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Savory African Vegetable Medley

by
S
Sophie

A delightful and hearty vegetable dish inspired by African flavors, perfect for a wholesome meal.

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Preparation time (min) 15 min
Cooking time (min) 25 min
Difficulty
Savory African Vegetable Medley

Ingredients

4 servings
|
  • 3
    Potato medium or Sweet potato
  • 2
    Carrot large or Parsnip
  • 200 g
    Green bean fresh or Snap pea
  • 3 clove
    Garlic fresh or Shallot
  • 1 tbsp
    Ginger fresh or Ground ginger
  • 2
    Scallion fresh or Red onion
  • 1
    Bell pepper red or Yellow bell pepper
  • 1/2 head
    Cabbage green or Napa cabbage
  • 1 tsp
    Turmeric ground or Curry powder
  • 1/2 tsp
    Black pepper freshly ground or White pepper
  • 1 tsp
    Salt fine or Sea salt
  • 2 tbsp
    Olive oil extra virgin or Vegetable oil

Instructions

1

Prepare the potatoes

Peel and cut the potatoes into bite-sized chunks.

Cut the potatoes evenly to ensure they cook at the same rate.

Ingredients needed for this step

potato
2

Cook the potatoes

Place the potatoes in a medium saucepan, cover with water, and add a pinch of salt. Bring to a boil and cook until almost tender.

Check the potatoes with a fork; they should be tender but not falling apart.

Ingredients needed for this step

potato salt
3

Add carrots and beans

Add the carrots and green beans to the saucepan and boil for an additional 5 minutes.

Ensure the vegetables remain slightly crisp for better texture.

Ingredients needed for this step

carrot green bean
4

Drain the vegetables

Drain the vegetables and set them aside.

Shake off excess water to prevent sogginess.

Ingredients needed for this step

potato carrot green bean
5

Sauté aromatics

Heat the olive oil in a skillet over medium heat. Add the garlic, ginger, scallions, and bell pepper, and sauté until fragrant.

Stir constantly to avoid burning the garlic.

Ingredients needed for this step

olive oil garlic ginger scallion bell pepper
6

Combine vegetables

Gently mix in the cooked potatoes, carrots, and green beans.

Fold the vegetables gently to avoid breaking them.

Ingredients needed for this step

potato carrot green bean
7

Steam with cabbage

Top with cabbage wedges, sprinkle with turmeric, and cover the skillet. Let steam for a few minutes.

Keep the heat low to prevent overcooking.

Ingredients needed for this step

cabbage turmeric
8

Season and serve

Season with black pepper and additional salt if needed. Transfer to a serving dish.

Taste and adjust seasoning before serving.

Ingredients needed for this step

black pepper salt

Nutrition Facts (100g)

Calories 80 kcal
Fat 4.5 g
  • Saturated Fat: 0.6 g
Carbohydrates 10.5 g
Fiber 3 g
Sugar 1.2 g
Protein 2.2 g

Learn More About This Recipe

📝

About this Recipe

Discover the Savory African Vegetable Medley, a vibrant and healthy dish featuring a mix of fresh vegetables and aromatic spices. Perfect for a nutritious and flavorful meal.
💪

Why This Recipe Is Good For You

This recipe is packed with fresh vegetables, providing essential vitamins and minerals. It's a great choice for those seeking a healthy and balanced meal.
💡

Tips & Tricks

For the best flavor, use fresh and high-quality vegetables. Adjust the seasoning to your taste, and don't overcook the vegetables to maintain their texture.
🔄

Recipe Variations

You can add other vegetables like zucchini or sweet potatoes for a twist. For added protein, include chickpeas or tofu.
🗄️

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to three days. Reheat gently on the stove or in the microwave.
📚

Recipe History

This dish draws inspiration from traditional African stews, known for their rich flavors and use of fresh, local ingredients.
🥗

Nutritional Information

This dish is low in fat and cholesterol, making it a heart-healthy option. It's also vegan and gluten-free.
🍽️

Pairing Suggestions

Serve with steamed rice, quinoa, or flatbread for a complete meal.

Tags

healthy vegan vegetarian gluten-free low-calorie

Recipe Categories

Cuisine

other

Meal Type

lunch dinner other

Course

side dish main course

Cooking Methods

boiling sautéing steaming

Occasions

everyday family gathering picnic potluck

Dietary Restrictions

vegan gluten-free low-sugar low-carb vegetarian pescatarian paleo halal kosher macrobiotic

Seasons

spring summer fall all-season winter

Difficulty

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