Description: This vibrant and incredibly flavorful Rainbow Vegetable Medley is a delightful dish bursting with textures and tastes. Perfect as a side dish, a light lunch, or a topping for your favorite grain bowls, this recipe combines the natural sweetness of peppers and baby marrow with the zesty kick of spices and a medley of flavorful sauces. Quick to prepare and endlessly adaptable, this colorful salad is a guaranteed crowd-pleaser that’s both healthy and delicious.
Ingredients:
- 200g Frozen Mixed Vegetables (peas, carrots, corn, green beans – a classic mix works well)
- 150g Baby Marrow (Zucchini), diced
- 1 Medium Yellow Bell Pepper, diced
- 1 Medium Red Bell Pepper, diced
- 1 Medium Green Bell Pepper, diced
- 1 Medium Onion, thinly sliced or diced
- 100g Baked Beans in Tomato Sauce
- 1 tsp Curry Powder (mild or medium, depending on preference)
- 1 tsp Steakhouse Seasoning (or BBQ Seasoning)
- 1 tsp Garlic Pepper Seasoning
- 2 tbsp Tomato Ketchup (Tomato Sauce)
- 2 tbsp Sweet Chili Sauce
- 1 tbsp Peri-Peri Sauce (adjust to taste, this can be quite spicy)
- 2 tbsp Olive Oil or Vegetable Oil (for sautéing)
- Salt to taste (optional, depending on the salt content of your seasonings)
- Fresh Parsley or Cilantro, chopped (for garnish, optional)
Preparation:
Step 1: Prep the Vegetables: Begin by thoroughly washing and drying all your fresh vegetables. Dice the baby marrow into small, bite-sized pieces. Dice the yellow, red, and green bell peppers into roughly the same size as the baby marrow for even cooking. Thinly slice or dice the medium onion. If using frozen mixed vegetables, ensure they are partially thawed for faster and more even cooking.
Step 2: Gather Your Spices and Sauces: Measure out all your spices and sauces. Having them ready to go will ensure a smooth and efficient cooking process. Remember, you can always adjust the quantities to your liking, so don’t be afraid to experiment! Taste as you go and fine-tune the flavor profile to suit your palate. If you don’t have a particular spice, feel free to substitute with others.
Step 3: Heat the Oil: Place a large skillet or wok over medium heat. Add the olive oil (or vegetable oil) and allow it to heat up. The oil should shimmer slightly before you add the vegetables. Ensure the pan is large enough to accommodate all the vegetables without overcrowding, which can lead to steaming instead of sautéing.
Step 4: Sauté the Peppers and Onions: Add the diced bell peppers (yellow, red, and green) and the sliced or diced onion to the heated skillet. Sauté over medium heat for 5-7 minutes, stirring frequently, until the peppers and onions start to soften and become slightly translucent. The onions should begin to caramelize slightly, releasing their natural sweetness.
Step 5: Incorporate the Spices: Gently stir in the curry powder, steakhouse seasoning (or BBQ seasoning), and garlic pepper seasoning. Cook for another 2-3 minutes, stirring constantly, until the spices are fragrant. This step is crucial as it allows the spices to bloom, releasing their full aroma and flavor. Be careful not to burn the spices, as this can impart a bitter taste.
Step 6: Add the Baby Marrow and Mixed Vegetables: Add the diced baby marrow to the skillet and mix well with the peppers, onions, and spices. Continue to cook for another 5-7 minutes, or until the baby marrow is tender-crisp, but not overcooked. If using frozen mixed vegetables, add them to the skillet at this point as well, stirring to combine. Cook until the mixed vegetables are heated through and tender.
Step 7: Introduce the Sauces: Add the tomato ketchup (tomato sauce), sweet chili sauce, and Peri-Peri sauce to the skillet. Mix well, ensuring that all the vegetables are evenly coated with the sauces. The sauces will add a layer of sweetness, tanginess, and heat to the dish, creating a complex and satisfying flavor profile.
Step 8: Add the Baked Beans: Gently fold in the baked beans, being careful not to mash them. The baked beans add a creamy texture and a subtle sweetness to the salad.
Step 9: Simmer and Combine: Reduce the heat to low and simmer for another 2-3 minutes, allowing the flavors to meld together. Taste and adjust the seasoning as needed. If you prefer a saltier dish, add a pinch of salt. If you want more heat, add a dash more Peri-Peri sauce.
Step 10: Serve and Garnish: Remove from heat and transfer the Rainbow Vegetable Medley to a serving dish. Garnish with fresh chopped parsley or cilantro, if desired. This adds a burst of freshness and color to the dish.
Why you will love this recipe:
This Rainbow Vegetable Medley is more than just a side dish; it’s a celebration of vibrant flavors and textures. You’ll love how quick and easy it is to prepare, making it perfect for busy weeknights. The combination of sweet, spicy, and savory flavors creates a truly addictive taste, while the variety of vegetables provides a good dose of vitamins and nutrients. It’s also incredibly versatile – you can easily adapt the recipe to use whatever vegetables you have on hand, and the spice level can be adjusted to suit your personal preference. Plus, it’s a great way to use up leftover vegetables in your fridge! The sauces add depth and complexity, elevating the humble vegetables to a restaurant-quality dish. The addition of baked beans provides a comforting creaminess that ties everything together beautifully.
Serving Suggestions:
- As a Side Dish: Serve alongside grilled chicken, fish, or tofu for a complete and balanced meal.
- As a Topping: Spoon over rice, quinoa, or couscous for a flavorful and healthy grain bowl.
- In Wraps or Sandwiches: Use it as a filling for wraps or sandwiches for a quick and easy lunch.
- With Eggs: Top scrambled eggs or omelets for a vibrant and nutritious breakfast.
- With Pasta: Toss with cooked pasta for a simple and satisfying vegetarian pasta dish.
- As a Dip: Serve cold with tortilla chips or pita bread for a unique and flavorful dip.
Tips:
- Don’t Overcook: Be careful not to overcook the vegetables, especially the baby marrow. They should be tender-crisp, not mushy.
- Adjust the Spices: Feel free to adjust the amount of spices to your liking. If you prefer a milder dish, reduce the amount of Peri-Peri sauce or omit it altogether.
- Add Other Vegetables: This recipe is very adaptable. You can add other vegetables such as mushrooms, bell peppers of different colors, corn kernels, or spinach.
- Make it Vegan: Ensure your baked beans are vegan-friendly. Many brands are, but it’s always best to check the label.
- Storage: Leftovers can be stored in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave.
Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes
Nutritional Information: (Approximate values per serving – will vary based on specific ingredients and serving size) Calories: 250-300 Protein: 8-10g Sodium: 400-600mg (depending on seasonings and sauces used)
Conclusion:
The Rainbow Vegetable Medley is a testament to how simple ingredients, when combined with creativity and a touch of spice, can create a dish that is both healthy and incredibly delicious. Its vibrant colors, delightful textures, and complex flavors make it a standout dish that will impress your family and friends. Whether you’re looking for a quick and easy side dish, a flavorful topping, or a light lunch, this recipe is sure to become a new favorite. So, gather your ingredients, unleash your inner chef, and get ready to savor the explosion of flavors in this Rainbow Vegetable Medley! Enjoy!
Questions and Answers about this Recipe:
Q1: Can I use fresh mixed vegetables instead of frozen?
A: Absolutely! Fresh mixed vegetables work wonderfully in this recipe. You’ll just want to adjust the cooking time slightly. Since fresh vegetables generally take a bit longer to cook than frozen, you may need to sauté them for a few minutes longer to ensure they are tender-crisp. Keep an eye on them and stir frequently to prevent burning. The key is to ensure all the vegetables are cooked to your preferred level of tenderness.
Q2: I don’t have Peri-Peri sauce. What can I use as a substitute?
A: If you don’t have Peri-Peri sauce on hand, there are several substitutes you can use, depending on the level of heat you desire. For a similar flavor profile with less heat, you could use a few dashes of hot sauce like Tabasco or Sriracha. Alternatively, you can add a pinch of red pepper flakes or a finely minced chili pepper (like a jalapeño or serrano) to the skillet during the sautéing process. Start with a small amount and adjust to taste, remembering that the heat will intensify as it cooks. You could also use a small amount of chili garlic sauce for a more complex flavor.
Q3: Can I make this recipe ahead of time?
A: Yes, this recipe is a great candidate for making ahead of time. In fact, the flavors often meld and deepen even more as it sits. You can prepare the Rainbow Vegetable Medley up to 24 hours in advance and store it in an airtight container in the refrigerator. When you’re ready to serve, simply reheat it gently in a skillet or microwave until warmed through. Just be mindful that the vegetables may soften slightly upon reheating, so avoid overcooking them initially.
Q4: I’m allergic to baked beans. What can I substitute?
A: If you have a baked bean allergy, there are several suitable substitutes you can use. Canned chickpeas, kidney beans, or even cannellini beans would all work well, adding a similar creamy texture and protein boost. You could also use cooked lentils or quinoa for a slightly different texture and nutritional profile. Alternatively, you could simply omit the beans altogether. The recipe will still be delicious without them, though it might be helpful to slightly increase the amount of other vegetables to compensate for the lost volume.
Q5: How can I make this recipe more visually appealing?
A: To enhance the visual appeal of the Rainbow Vegetable Medley, consider using a variety of colorful vegetables. Different colored bell peppers (red, yellow, orange, and green) add a beautiful rainbow effect. You can also add other vibrant vegetables like purple cabbage, orange carrots, or bright green spinach. When plating the dish, arrange the vegetables artfully and garnish with fresh herbs like parsley, cilantro, or chives. A sprinkle of toasted sesame seeds or a drizzle of balsamic glaze can also add a touch of elegance. Remember, presentation is key to making your food look as delicious as it tastes!
