Are you dreaming of vibrant, healthy meals that are as easy to make as they are delicious? Then look no further! This recipe for a Summer Vegetable Medley in a cast iron skillet is your answer. It’s a quick dinner idea, perfect for busy weeknights, and showcases the best of summer's bounty. This recipe delivers a delightful explosion of fresh flavors and textures, all while being surprisingly simple to prepare. Get ready to enjoy a healthy, homemade meal that's sure to become a new family favorite!
Ingredients:
- 1 tablespoon olive oil
- 1 medium zucchini, diced
- 1 medium yellow squash, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, thinly sliced
- 2 cloves garlic, minced
- 1/4 cup fresh basil, chopped
- 1/4 cup crumbled feta cheese (optional)
- Salt and freshly ground black pepper to taste
Instructions:
Step 1: Prep the Vegetables
Start by washing and chopping all your vegetables. Dicing the zucchini and squash into roughly equal-sized pieces ensures even cooking. Thinly slicing the red onion helps it to soften nicely during cooking.
Step 2: Sizzle in the Skillet
Heat the olive oil in a cast iron skillet over medium heat. Cast iron is perfect for this recipe because it distributes heat evenly, resulting in beautifully browned and tender vegetables. Add the red onion and garlic to the skillet and sauté for about 2-3 minutes, until softened and fragrant. This step builds the flavor base of the dish.
Step 3: Add the Summer Vegetables
Add the zucchini, yellow squash, and bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften but still retain a slight bite.
Step 4: Tomatoes and Seasoning
Stir in the halved cherry tomatoes and continue cooking for another 3-5 minutes, allowing the tomatoes to release their juices and create a light sauce. Season generously with salt and freshly ground black pepper.
Step 5: Finish and Serve
Remove the skillet from the heat and stir in the fresh basil. If using, crumble the feta cheese over the top. Serve immediately and enjoy the vibrant flavors of summer!
Cooking Tips:
- For extra flavor, consider adding a pinch of red pepper flakes for a touch of heat.
- If you prefer a richer flavor, you can use a combination of olive oil and butter.
- Feel free to adjust the vegetables based on your preferences and what’s in season. Eggplant, mushrooms, or asparagus would all be delicious additions.
- Don't overcrowd the skillet. If you have a large amount of vegetables, you may need to cook them in batches to ensure even cooking and browning.
Variations:
- Lemon Herb Variation: Add the zest and juice of half a lemon along with a mix of fresh herbs like oregano and thyme.
- Spicy Variation: Include a diced jalapeño pepper along with the other vegetables for a spicy kick.
- Protein Boost: Add grilled chicken, shrimp, or chickpeas for a more substantial meal.
Nutritional Information (per serving, approximate):
This recipe provides a healthy dose of vitamins and antioxidants thanks to the abundance of colorful vegetables. The exact nutritional information will vary slightly depending on the specific ingredients used and serving size. However, you can expect a relatively low-calorie, high-fiber meal.
This Summer Vegetable Medley is a simple, delicious, and healthy addition to your repertoire of easy recipes. It's the perfect example of how homemade cooking can be both quick and satisfying. Enjoy this burst of summer flavors!