Recipes For Mix Vegetables

Tired of serving up the same old vegetable sides? Take your produce game to more dynamic heights by embracing mix and match medleys! Blending multiple plant-based ingredients creates complex flavors and textures along with a rainbow of vibrant colors to enliven any plate.

Beyond upping visual appeal, combining various veggies mutually enhances their innate nutritional superpowers too. Experience more potent anti-inflammatory, antioxidant and phytochemical properties proven to boost immunity, heart health, cellular repair and more. Let’s discover the art of vegetable synergy!

Benefits of Mixing Different Vegetables

Eating from a diverse array of produce gets touted as critical advice for optimizing wellness. But we can take that guidance a step further by consuming TWO or more fruits and veggies together within the same meal. Scientific research continues uncovering the unique health advantages blending various plant foods provide:

➢ Nutrient Synergy – Pairing produce potentiates their individual vitamins, minerals and antioxidants ➢ Enhanced Bioavailability – Combinations improve nutrient absorption ➢ Gut Microbiome Diversity – Wider array feeds more gut bacteria strains ➢ Lower Glycemic Response – Combinations moderate blood sugar spikes
➢ Higher Fiber Content – Increases satiation and digestion regulation ➢ Disease Protection – Greater mix guards against certain cancers, heart disease and inflammation ➢ Phytochemical Range – Broadens scope of plant compounds that eradicate free radicals

Beyond heightened nutrition, creatively fusing multiple vegetables keeps meal prep exciting with more diversity! Let’s get mixing!!

Tips for Mixing Vegetables

Follow these helpful tips when concocting signature veggie medleys:

⬥ Choose produce in peak season for best quality ⬥ Prioritize color variety to maximize phytochemicals ⬥ Mix cooling herbs with hotter veggies to achieve flavor balance ⬥ Add healthy fats to boost absorption of fat-soluble nutrients
⬥ Roast tougher, denser veggies longer before mixing with more delicate ones ⬥ Toss pre-roasted vegetables with tender greens for faster wilt-proof salads ⬥ Experiment with contrasting flavors and textures ⬥ Equip your kitchen with essential culinary tools enabling easy execution

Now let’s get mixing with a dozen palate-pleasing recipes…

1. Roasted Root Vegetable Medley

Ingredients:

• 1 lb carrots, peeled, chopped
• 1 lb parsnips, peeled, chopped
• 2 sweet potatoes, peeled, chopped
• 1 lb Brussels sprouts, halved
• 3 beets, peeled, chopped
• 1 onion, chopped
• 3 Tbsp olive oil
• 1 tsp dried thyme
• 1 tsp garlic powder
• Salt and pepper

Instructions:

1. Preheat oven to 400°F.
2. Chop root vegetables uniformly for even cooking.
3. Toss chopped veggies with olive oil and dried herbs/spices on two large rimmed baking sheets. Season generously with salt and pepper.
4. Roast 35-40 minutes, stirring halfway, until browned and fork tender.
5. Transfer roasted medley to a platter and serve immediately.

 

         2.Broccoli & Cauliflower Medley

Ingredients:

• 1 head broccoli, chopped

  

• 1 head cauliflower, chopped
• 1 lemon, zested + juiced
• 1 Tbsp olive oil
• 3 cloves garlic, minced
• 1⁄4 cup Parmesan cheese
• 2 Tbsp chopped parsley
• Pinch red pepper flakes
• Salt and pepper to taste

Instructions:

1. Steam broccoli and cauliflower florets over boiling water 5 minutes until just fork tender.
2. Meanwhile, combine remaining ingredients in a small bowl.
3. Drain vegetables then transfer to a serving bowl. Add seasoning mixture and toss gently to combine.
4. Serve warm or chilled.

 

        3.Roasted Beet & Carrot Salad

Salad Ingredients:

• 4 medium beets, peeled and chopped

  

• 1 lb carrots, peeled and chopped
• 1 small shallot, chopped
• 3 Tbsp olive oil, divided
• Salt and pepper

Dressing Ingredients:

• 1 Tbsp whole grain mustard
• 1 Tbsp maple syrup
• 2 tsp lemon juice
• 1 Tbsp olive oil

Instructions:

1. Preheat oven to 400°F.
2. Toss beets and carrots with 2 Tbsp oil. Season with salt and pepper. Roast on a parchment-lined baking sheet 35 minutes until fork tender, stirring halfway.
3. In a large bowl, whisk together all dressing ingredients.
4. Add hot roasted vegetables and shallot to vinaigrette. Toss to combine.
5. Let salad stand 10 minutes for flavors to meld before serving.

 

       4.Curried Cauliflower & Chickpeas

Ingredients:

• 1 large head cauliflower, chopped

  
• 1 Tbsp coconut oil
• 1 small onion, chopped
• 3 cloves garlic, minced
• 2 tsp curry powder
• 1 15oz can chickpeas, drained and rinsed
• 1 14oz can diced tomatoes w/ juice
• 1⁄2 cup coconut milk
• Juice of 1 lime
• 1⁄4 cup chopped cilantro
• Salt to taste

Instructions:

1. Heat oil in a skillet over medium heat. Sauté onion and garlic 3 minutes until translucent.
2. Add curry powder and cook 30 seconds to toast spice.
3. Add cauliflower and 1⁄4 cup water. Cover and steam 5 minutes.
4. Mix in chickpeas, tomatoes with juice and coconut milk. Simmer uncovered 10 minutes until cauliflower is tender.
5. Remove pan from heat and stir in lime juice, cilantro and salt.

 

        5.Green Bean & Mushroom Sauté

Ingredients:

• 1 lb green beans, trimmed and halved

  
• 8 oz cremini mushrooms, sliced
• 1 small shallot, minced
• 2 garlic cloves, minced
• 2 Tbsp olive oil
• 2 tsp thyme leaves
• Juice of 1 lemon
• Salt and pepper

Instructions:

1. Heat oil in a large skillet over medium-high heat.
2. Sauté shallots and garlic 1 minute until fragrant.
3. Add mushrooms and cook 4 minutes, until browned.
4. Mix in green beans and thyme. Cook 4 minutes more until beans are tender-crisp.
5. Remove pan from heat and stir in lemon juice. Season to taste with salt and pepper. Serve.

 

        6.Chili Lime Vegetable Stir-Fry

Ingredients:

• 1 red bell pepper, sliced

  
• 1 orange bell pepper, sliced
• 1 lb snap peas
• 10 oz mushrooms, sliced
• 1 small red onion, cut in wedges
• 2 Tbsp sesame oil
• Zest and juice from 2 limes
• 1 Tbsp chili garlic paste
• 1 Tbsp low-sodium soy sauce
• Sesame seeds and cilantro for garnish

Instructions:

1. Heat a wok or large skillet over high heat. Swirl in sesame oil.
2. Stir-fry all vegetables 3 to 5 minutes until tender-crisp.
3. Mix in lime zest and juice, chili paste and soy sauce. Toss to evenly coat.
4. Garnish with sesame seeds and cilantro before serving.

 

      7.Root Vegetable Casserole

Ingredients:

• 2 sweet potatoes, peeled and sliced

  

• 4 carrots, peeled and sliced
• 1 lb Brussels sprouts, trimmed and halved
• 1 parsnip, peeled and sliced
• 1 onion, chopped
• 3 Tbsp olive oil, divided
• 3 cloves garlic, minced
• 1 1⁄4 cups vegetable broth
• 2 tsp thyme
• 1 cup shredded cheddar cheese
• 1⁄2 cup seasoned whole wheat breadcrumbs

Instructions:

1. Preheat oven to 375°F. Grease a 9×13 baking dish with nonstick spray.
2. Heat 1 Tbsp oil in a skillet over medium heat. Sauté onion and garlic 3 minutes until fragrant. Add thyme during last 30 seconds.
3. Layer half the vegetable slices into prepared baking dish. Top with sautéed aromatics.
4. Layer remaining vegetables evenly over top.
5. Whisk broth with 2 Tbsp oil and 1⁄4 tsp each salt and pepper. Pour over casserole.
6. Cover tightly with foil and bake 45 minutes. Uncover and sprinkle with cheese then breadcrumbs. Bake 15 minutes more until hot and bubbly.

 

         8.Roasted Ratatouille

Ingredients:

• 1 large eggplant, chopped

  

• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 red bell pepper, chopped
• 1 onion, chopped
• 2 Tbsp olive oil
• 3 cloves garlic, minced
• 1 28oz can diced tomatoes
• 1 tsp Italian herb blend
• 1⁄4 cup Basil leaves
• Parmesan cheese for serving

Instructions:

1. Preheat oven to 375°F.
2. On two rimmed baking sheets, separately toss eggplant and peppers with 1 Tbsp oil each. Roast 25 minutes, until browned.
3. Meanwhile, sauté onion and garlic in 1 Tbsp oil over medium heat 3 to 5 minutes until softened.
4. Add zucchini, squash, tomatoes and herb blend to onion mixture. Simmer 15 minutes until softened.
5. Mix roasted vegetables into tomato mixture and return to oven 10 additional minutes.
6. Stir in basil leaves plus Parmesan cheese before serving.

 

       9.Lentil & Vegetable Stew

Ingredients:

• 1 cup dried lentils

  
• 1 onion, chopped
• 3 carrots, chopped
• 3 stalks celery, chopped
• 1 lb fingerling potatoes, chopped
• 6 cups vegetable broth
• 1 6oz can tomato paste
• 3 cloves garlic, minced
• 1 Tbsp coconut oil
• 2 bay leaves
• 1 Tbsp thyme
• Salt and pepper to taste

Instructions:

1. Heat oil in a stockpot over medium heat. Sauté onion, carrots and celery 5 minutes.
2. Add remaining ingredients and bring to a boil. Reduce to a simmer and cook uncovered stirring occasionally for 30 minutes until lentils and vegetables are tender.
3. Season stew with salt and pepper before serving.

 

         10.Harvest Vegetable Bake

Ingredients:

• 2 delicata squash, sliced

  

• 2 parsnips, sliced
• 3 carrots, sliced
• 1 red onion, sliced
• 6 oz Brussels sprouts, quartered
• 3 Tbsp olive oil
• 2 sprigs rosemary
• Salt and pepper
• 1⁄2 cup vegetable broth

Topping:

• 1⁄2 cup whole grain bread crumbs
• 2 Tbsp butter, melted

Instructions:

1. Preheat oven to 400°F.
2. Toss vegetable slices with olive oil, rosemary sprigs and generous seasoning on two parchment-lined baking sheets.
3. Roast vegetables for 25 to 30 minutes, flipping halfway through, until tender and browned. Discard rosemary sprigs.
4. Transfer roasted vegetables to a casserole dish. Add vegetable broth to moisten.
5. Combine breadcrumbs with melted butter then sprinkle evenly over vegetables.
6. Bake 15 minutes more until topping is crisp and vegetables are bubbly.

 

       11.Coconut Curry Vegetables

Ingredients:

• 1⁄2 head cauliflower, chopped

  

• 1 lb carrots, chopped
• 1 red bell pepper, chopped
• 1 cup frozen peas
• 1 13.5oz can light coconut milk
• 1 Tbsp coconut oil
• 2 garlic cloves, minced
• 1 Tbsp minced ginger
• 2 Tbsp Thai red curry paste
• 1 Tbsp brown sugar
• Juice from 1 lime
• Salt to taste
• Cilantro for garnish

Instructions:

1. Heat oil in a skillet over medium-high heat. Sauté garlic, ginger and curry paste 2 minutes.
2. Mix in cauliflower and carrots. Cook 5 minutes, stirring often.
3. Add coconut milk and brown sugar. Simmer 10 minutes until vegetables are tender.
4. Stir in bell pepper and peas. Cook 2 to 4 minutes until peppers soften.
5. Remove pan from heat and add lime juice plus salt to taste.
6. Serve curry vegetables sprinkled with cilantro.

 

     12.Easy Apricot Vegetable Couscous

Ingredients:

• 1 cup whole wheat couscous

  

• 1 1⁄4 cups vegetable broth
• 1 cup diced carrots
• 1 cup diced zucchini
• 1⁄2 cup chopped onion
• 1 cup canned chickpeas
• 1⁄3 cup chopped apricots
• 2 tsp olive oil
• 2 Tbsp red wine vinegar
• 2 tsp honey
• 1 tsp curry powder
• 1⁄4 tsp cinnamon
• Salt and pepper to taste

Instructions:

1. Bring vegetable broth and carrots to a boil in a saucepan. Add couscous, cover and remove from heat. Let stand to steam for 10 minutes. Fluff grains with a fork.
2. Whisk olive oil, vinegar, honey and spices together in a bowl.
3. Add steamed couscous-carrot mixture, zucchini, onion, chickpeas and apricots to bowl with dressing. Toss gently to combine.
4. Season to taste. Chill 1 hour before serving to allow flavors to meld.

Conclusion Of Recipes For Mix Vegetables

Break out of the mundane vegetable routine by embracing vibrant medleys! Combining an array of gorgeous produce not only makes for beautiful presentations but also optimizes overall nutritional intake. Let deliciously healthy synergy enhance your next meal via these savory, well-balanced recipes. Mix, match and enjoy nature’s bounty at its best!