Summer veggie sauté

Summer veggie sauté
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Cuisine: Vegetarian
Techniques: Crock Pot /Slow Cook, Saute / Pan-Fry, Stew
Occasions: Any
Diet Types: Vegetarian Vegan Gluten Free
Prep Time: 0 hr 20 min
Cook Time: 0 hr 40 min
Yield: 10 Serving(s)
Main Ingredients: Vegetables
Sourced: Often local ingredients are used from the many nearby farmers markets. ORGANIC ingredients are best.
Tags: Any, Kid Friendly, Local / Organic Friendly, Soup, Stew

Ingredients:

  • Olive oil ~1/3 cup.
  • Salt ~1 teaspoon.
  • Tomatoes (fresh is best) ~ 3 medium tomatoes or equivalent.
  • Zucchini or other summer squash ~ 3 large zucchinis or more (to preference) or other summer squash equivalent.
  • Kale/chard/cabbage mixed greens - 1-2 large bunches (as from the store).
  • Red radishes - one bunch (about 10).
  • Portabella mushrooms ~ 1-2 diced.
  • Jalapeño pepper(s) ~1-2 diced small, or other hot pepper. Optional but recommended.
  • (Optional) - sweet corn kernels - if you can find any non GMO.
  • (Optional) - peeled, diced turnips.
  • (Optional) - any other mild or moderate root or green veggie.
  • (Optional) - add cooked quinoa or couscous, or cooked rice noodles (shown in picture) - amount to your liking.
  • (Optional) - cubed firm tofu.
  • (Optional) - one large cubed starchy very light colored Japanese yam (exceptionally good addition).

Directions:

  • Chop and dice veggies. Keep greens and squash moderately sized, but chop firm items smaller.
  • Dump all into a large sauté pan, best to put tomatoes, squash, mushrooms on bottom, and cook per below directions. You can use any pan type as long as it has a heavy bottom. Soup pans and Dutch ovens will result in a soup/stew-like dish. I like the sauté best.
  • All pan types: Cook covered, stirring occasionally (to avoid sticking/burning) on medium heat until water released from the cooking veggies starts to accumulate in pan bottom. Then you can kick up the heat higher and remove the lid. You will need to experiment some to find how high to turn up the heat for your pan, and not cause the dish to start sticking (the precursor to burning). Note you don't have to turn up the heat, but can if you are in a rush.
  • Check and stir occasionally - as needed for your pan and your heat setting. Once the dish cooks down some and the water is gone or nearly gone, turn the heat to very low and replace the lid. This softens everything nicely.
  • Cook times for my stove/pan:
  • Initially cook on medium heat for about 15-20 minutes.
  • Turn up heat and watch/stir more carefully/frequently for about 10 minutes.
  • Reduce to very low heat and check rarely for about another 15-20 minutes.
  • QUICK-COOK DIRECTIONS: For those who like crunchier veggies or are in a rush. You can do a quick cook over medium-high heat from the start, closely monitoring the pan and stirring frequently. I have made a still excellent dish cooking this way with a cook time of about 15 minutes total.
  • Yield is enough for 3-4 hearty meals. As a side dish, probably about 10-12 servings.
Notes: This is my personal creation. Those i share it with inevitably start cooking it - it's really good! Sometimes I add a tablespoon of butter for flavor, or some mild chilli pepper. THIS RECIPE IS ALL AN ESTIMATION. I never measure when I cook it. I just throw it all together and it's great if you keep the base ingredients of olive oil, tomatoes, squash, mushrooms. Also great with cheese on top at serving time. My experience with this dish shows a large improvement in taste when fresh local organic veggies are used. In winter I sometimes compromise, but it's never quite as good.
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Yummy!!
12/27/2015 1:57:00 AM
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