Recipes
Spain Ingredients (4 Servings)
- 2 small onions (60 g)
- 2 garlic cloves
- 2-3 tomatoes (200 g)
- 2 small yellow zucchini (200 g)
- 2 small green zucchini (200 g)
- 50 g green, pitted olives
- 4 tablespoons olive oil
- 100 ml vegetable stock
- 2 sprigs of rosemary
- 4 sprigs of thyme
- Salt, pepper
- 1/2 bunch of basil, cut into strips.
- Set a few leaves aside for garnishing
Nutritional values (per serving)
Directions
Peel and dice the onions. Peel the garlic and chop finely. Wash, clean and dice the tomatoes. Wash and cut the zucchini into slices about 3 mm thick. Slice the olives. Heat the olive oil in a saucepan. Sauté the diced onions in the olive oil until they are translucent.
Add the diced garlic and tomato, along with the rosemary and thyme sprigs, and sauté briefly. Add the vegetable broth. Add the zucchini slices and olives and let simmer for about 5 minutes. Remove rosemary and thyme. Cut the basil into thin strips and mix in just before serving.
If necessary, season to taste with salt and pepper.
Mediterranean vegetables are delicious whether simply served with fresh white bread or with fish or meat and side dishes such as couscous, polenta or pasta.
Nutrition Tips
Herbs such as garlic, and spices such as paprika, curry powder, turmeric, etc. develop a much more intense flavour when stir fried with other ingredients. The cooking process releases essential oils, so remember to suaté garlic and spices only briefly and then add other ingredients to ensure optimum aroma. Please remember that sauteeing vegetables should be an exception. Preparing vegetables and potatoes to lower their potassium content means: slicing, soaking (min 2 hours), and cooking (ideally changing the water in between).