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Basil-Vegetable Saute

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Submitted by mrswlfy

Basil-Vegetable Saute with zucchini, bell peppers, scallions, and fresh basil, ready in 15 minutes. A low-calorie, vegan side dish that works alongside grilled meats or pasta.

YIELD

4 servings

PREP

10 min

COOK

5 min

READY

15 min

Fifteen minutes, one pan, and a handful of summer vegetables: that’s the whole deal here. Zucchini, green and red bell peppers, scallions, garlic, and a tablespoon of fresh chopped basil hit a hot skillet in quick succession, and the result is a bright, lightly cooked vegetable side that still has crunch.

The sequencing in the directions is deliberate. Garlic goes in first for one minute to bloom in the oil before the vegetables arrive. The vegetables stir-fry on high heat for two minutes, then basil joins the party, and finally a brief covered steam at lower heat finishes the cooking. That last two-minute steam is what softens the zucchini just enough without making it mushy.

Cut everything to similar thickness before you start: those quarter-inch strips on the zucchini and peppers, and three-inch lengths on the scallions. Uniform cuts mean everything finishes cooking at the same time.

Serve immediately. This one doesn’t hold well; the vegetables continue to cook and soften if they sit.

Kitchen Tips

  • Have all vegetables prepped before you turn on the heat; this moves fast
  • Fresh basil only here: dried basil won’t give you the same bright flavor
  • Add a splash of soy sauce or balsamic vinegar at the end for a different flavor angle
  • Works well served over rice to round out a vegetarian main

Ingredients

4 4
EACH SCALLIONS, SPRING OR GREEN ONIONS
cut into 3 inch pieces
1 1
MEDIUM MEDIUM ZUCCHINI
cut into 3x 1/4 inch strips
1 1
MEDIUM MEDIUM GREEN BELL PEPPER
cut into 1/4 inch strips
1 1
MEDIUM MEDIUM SWEET RED BELL PEPPER
cut into 1/4 inch strips
1 15
TABLESPOON ML VEGETABLE OIL
1 1
CLOVES EACH GARLIC
minced
1 15
TABLESPOON ML BASIL
chopped fresh

Directions

Coat a large skillet with cooking spray; add oil.

Place over medium- high heat until hot. Add garlic; stir fry 1 min. Add reserved vegetables; stir fry 2 min. Add basil.

Cover and reduce heat. Cook 2 min. Serve immediately.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 130g (4.6 oz)
Amount per Serving
Calories 55 54% from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 2g 2%
Dietary Fiber 2g 9%
Sugars g
Protein 3g
Vitamin A 27% Vitamin C 123%
Calcium 3% Iron 4%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Very low in sodium, Low Sodium
 

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