10 ingredients
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A colourful and nutritious dish made by quickly sautéing assorted fresh vegetables in olive oil, seasoned simply with salt, pepper, and herbs. Perfect as a light side or a main for vegetarians seeking a healthy meal.
Wash and prepare all vegetables as described (slicing, trimming, etc.).
Heat olive oil in a non-stick pan over medium heat.
Add onion and sauté for 1 minute until just softened.
Add carrot, capsicum, broccoli, zucchini, and green beans. Toss well to coat with oil.
Sauté vegetables on medium-high heat for 5-6 minutes, stirring occasionally, until they are cooked but still crisp.
Season with salt, black pepper, and oregano. Mix well and cook for another minute.
Serve warm as a side or light main dish.
One serving is 1 bowl (about 200g) · 200 g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 174 kcal | 7% |
| Protein | 4 g | 7% |
| Total Fat | 13 g | 21% |
| Carbohydrate | 12 g | 4% |
| Fiber (Total) | 7 g | 22% |
| Vitamins & Minerals | ||
| Sodium | 836 mg | 42% |
| Potassium | 535 mg | 15% |
| Calcium | 84 mg | 8% |
| Iron | 2 mg | 11% |
| Zinc | 0.81 mg | 7% |
| Vitamin A (RAE) | 23 µg | 2% |
| Vitamin C | 91 mg | 114% |
| Vitamin D | 2 µg | 11% |
| Folate (B9) | 88 µg | 29% |
Missing data: These are minimums. 5 of the figures below are missing data for 2 ingredients — Oil, olive, salad or cooking; Salt, table — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
