Summer vegetables in a pan are colorful, crunchy, and light. A great mixed side dish for the hot season. I prepared them in the wok with soy sauce, without salt, and mixed aromatic herbs, also good with spices, curry, and salt. Perfect for seasoning cold summer dishes, couscous, noodles, rice spaghetti or vermicelli, cold pasta, rice salad or quinoa.
SEASON of vegetables:
#eggplants – from June to October
#peppers or friggitelli – from May to October
#zucchinis – from May to October
#round tomatoes #cherry tomatoes #SanMarzano – from May to October
carrots – all year round
cabbage – all year round
onions – spring, summer, and fall
broccoli – from September to May
RECIPES with summer vegetables
- Difficulty: Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 8 People
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Summer
- Energy 76.76 (Kcal)
- Carbohydrates 7.80 (g) of which sugars 5.11 (g)
- Proteins 2.67 (g)
- Fat 4.25 (g) of which saturated 0.69 (g)of which unsaturated 3.07 (g)
- Fibers 3.46 (g)
- Sodium 146.93 (mg)
Indicative values for a portion of 150 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Summer Vegetables in a Pan
Other vegetables that can be paired: thinly sliced onion, thinly sliced cabbage, halved cherry tomatoes (cook for a few minutes and remove from heat before they start to release water), julienned carrots.
- 1 eggplant (small – long or round)
- 2 peppers (1 yellow – 1 red)
- 4 zucchinis (medium small)
- 3 tablespoons peanut oil (or extra virgin olive oil)
- 2 tablespoons soy sauce (or balsamic vinegar)
Soy sauce is savory and distinctly salty, I recommend always tasting the final dish before adding salt to the preparation.
Tools
- Cutting Board
- Knife smooth blade
- Wok
- Ladle
Summer Vegetables in a Pan
Use fresh seasonal vegetables
Wash them, clean them, and cut them into small regular pieces.
In a wok pan, cook over high heat with a tablespoon of oil, each vegetable one at a time. Continue to stir and add only one flavor (list of herbs or spices indicated below).
Once the single vegetable is cooked al dente, place it in a bowl.
Then, in the same pot, add the necessary oil and cook the next vegetable.
When all the vegetables are ready, pour them into the wok and let them absorb the soy sauce flavor (alternatively, use salt and fresh or dried chopped garlic), mix and cook for a few minutes.
Aromatic Herbs
HERBS to flavor the various vegetables: basil, cilantro, chives, marjoram, mint, oregano, parsley, savory, thyme
Spices
SPICES for the vegetables: cumin, turmeric, curry, nutmeg, paprika, chili pepper, mustard powder, ginger
Storing Summer Vegetables in a Pan
The cooked vegetables can be stored covered in the fridge for 3 days.
They can be eaten cold or reheated in the microwave or in a pan with added breadcrumbs.
