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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 289.9
  • Total Fat: 11.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 283.1 mg
  • Total Carbs: 39.8 g
  • Dietary Fiber: 11.6 g
  • Protein: 13.7 g

View full nutritional breakdown of Super Veggie Mix calories by ingredient
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Super Veggie Mix

Submitted by: BURBOL
Super Veggie Mix

Introduction

A tasty and easy way to mix broccoli and spinach in a meal (with some other veggies, too). A tasty and easy way to mix broccoli and spinach in a meal (with some other veggies, too).
Number of Servings: 4

Ingredients

    2 small Zucchini cut in small pieces
    500 grams frozen broccoli (1pkg) cut in small pieces
    320 grams frozen spinach (2/3 pkg)
    100 grams Tofu cut in cubes
    1 big Onions
    3 cloves garlic
    2 tbsp Olive Oil
    2.5 cups potatoes
    1 small can cut Tomatoes
    0.5 cup red kidney Beans

    Optional (only for the taste):
    Sesame Seeds
    Salt & Pepper
    Mediterranean spices
    Sesame Oil (some drops)
    Red Pepper
    Nutritional Yeast

Tips

The tofu should be already drained and have been soaked in soy sauce or some dark sauce enough time so that its color isn't white anymore, but dark.
The spinach and broccoli don't need to be completely thawed, they can still be frozen, or half-frozen.


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Directions

It's my first written recipe, the cooking times may not be accurate, so keep an eye on everything.
Peal potatoes and zucchini, cut in cubes and put in a backing pan with a little bit of olive oil (1/2 tbsp). Move everything around so that all the pieces get touched by the oil, throw a dash of red pepper and 1/2 glass of water on everything and bake in the oven at 250░C (480 F) for 25 min or until you see that everything is cooked and the potatoes are little bit toasted.
((From now on, use a medium-high fire and put the lid on the skillet between each step.))
Then chop the onion and the garlic and fry them with 1 tbsp olive oil in a large skillet stirring constantly: first the onion, when it gets transparent, then you throw in the garlic and 1 minute later the Tofu. You stir a little bit, and let it cook for 5 minutes. From now on just stir when you put a new ingredient in the skillet. While the tofu is cooking you can cut the broccoli. Then you throw in the beans and wait until they get warm (2 minutes). Then comes the broccoli. Let it cook for 5 minutes approx. with the lid on, then throw in the canned tomatoes. Now it's important to put the lid on, and let it 10 min or until the water is almost completely evaporated. Then throw in the spinach, put again the lid on and cook for 7 minutes more. By then the potatoes should be finished already. Take them out of the oven and let them get colder, while waiting for the spinach.
Put the potatoes in a big plate and throw all the vegetables on top. Throw spices, salt and sesame seeds on everything. Also sprinkle a few drops of sesame oil if you have.

Serving Size:áMakes 4 servings






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