Are you ready to experience the vibrant flavors of summer? This recipe showcases the best of the season's bounty – juicy tomatoes, sweet bell peppers, and tender zucchini – all cooked to perfection in a trusty Lodge cast iron skillet. This easy recipe is perfect for a quick weeknight dinner or a delightful weekend meal, offering a healthy and delicious way to enjoy the freshest ingredients. It's the epitome of homemade cooking at its finest!
Ingredients:
- 1 tablespoon olive oil
- 1 medium red onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 2 zucchini, chopped
- 1 pint cherry or grape tomatoes
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and freshly ground black pepper to taste
- 1/4 cup crumbled feta cheese (optional)
- Fresh basil leaves for garnish (optional)
Instructions:
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Preheat & Prep: Preheat your Lodge cast iron skillet over medium heat. While the skillet heats, chop all your vegetables. This is a great time to put on some feel-good music and enjoy the process!
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Sauté the Aromatics: Add the olive oil to the hot skillet. Once shimmering, add the chopped red onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
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Add the Vegetables: Add the bell peppers and zucchini to the skillet. Cook, stirring occasionally, until slightly tender-crisp, about 5-7 minutes.
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Build the Flavor: Stir in the cherry tomatoes, canned diced tomatoes (undrained), oregano, basil, and red pepper flakes (if using). Season generously with salt and pepper.
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Simmer to Perfection: Bring the mixture to a gentle simmer, reduce the heat to low, and cover the skillet. Let it simmer for 10-15 minutes, or until the vegetables are tender and the flavors have melded beautifully. The longer it simmers, the more intense the flavor will become.
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Serve & Enjoy: Remove the skillet from the heat. If using, sprinkle with crumbled feta cheese and garnish with fresh basil leaves. Serve hot and enjoy this delicious and healthy meal!
Cooking Tips for Best Results:
- Don't overcrowd the pan: If you have a large amount of vegetables, consider cooking them in batches to ensure even cooking and browning.
- Adjust seasoning to taste: Feel free to adjust the herbs and spices to your preference. Experiment with different combinations!
- Add protein: For a heartier meal, add cooked chicken, sausage, or chickpeas to the skillet during the last 5 minutes of cooking.
- Make it a complete meal: Serve this vegetable medley over quinoa, brown rice, or couscous for a satisfying and nutritious meal.
Variations:
- Roasted Vegetable Medley: Roast the vegetables before adding them to the skillet for a deeper, smoky flavor.
- Summer Squash Delight: Substitute other summer squashes like yellow squash or pattypan squash for the zucchini.
- Spicy Kick: Increase the amount of red pepper flakes or add a pinch of cayenne pepper for a spicier dish.
Nutritional Information (per serving, approximate):
This recipe provides a good source of vitamins, minerals, and fiber. The exact nutritional values will vary depending on the specific ingredients and portion sizes. A general estimate would place the calorie count around 200-250 calories per serving, with a moderate amount of fat and carbohydrates. This is a naturally low-sodium dish, perfect for those watching their sodium intake.
This simple yet flavorful summer vegetable medley is a testament to the beauty of fresh, seasonal ingredients. It’s a quick dinner idea that's both healthy and delicious, making it a perfect addition to your collection of best recipes. The cast iron skillet adds a lovely depth of flavor, and the recipe is so adaptable to your taste and available produce. Enjoy!