Day-by-Day Vegetable Medley

Gluten Free
Dairy Free
Very Healthy
Health score
96%
Day-by-Day Vegetable Medley
45 min.
12
146kcal

Suggestions

Ingredients

  • 40 ounce cans mild tomatoes and chiles diced green canned
  • cups eggplant unpeeled chopped
  • cups mushrooms fresh sliced
  • cups bell peppers green chopped
  • tablespoons olive oil divided
  • 4.5 cups onions chopped
  • cups bell peppers red chopped
  • 0.3 cup greek seasoning 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • dutch oven

Directions

  1. Saut onions and bell peppers in 1 tablespoon hot olive oil in a Dutch oven over medium-high heat 5 minutes.
  2. Place onion mixture in large bowl, and set aside.
  3. Saut eggplant in 2 tablespoons hot olive oil in Dutch oven over medium heat 5 minutes.
  4. Add eggplant to onion mixture in bowl.
  5. Saut mushrooms in remaining 2 tablespoons hot oil in Dutch oven over medium heat 5 minutes.
  6. Add canned diced tomatoes and green chiles, Greek seasoning, and vegetable mixture to Dutch oven, and cook 5 minutes or until thoroughly heated.
  7. Spoon 3 cups mixture into each of four freezer bags; seal and freeze up to one month.
  8. Note: For testing purposes only, we used Cavender's All Purpose Greek Seasoning.
  9. Place 6 (5-ounce) Italian bread shells on baking sheet.
  10. Brush each with 1 teaspoon olive oil.
  11. Spread 1/2 cup Day-by-Day Vegetable Medley, thawed, over each crust.
  12. Sprinkle each with 1/4 cup shredded mozzarella cheese and your favorite toppings.
  13. Bake at 450 for 15 to 20 minutes or until cheese is melted.
  14. Greek-Style Chicken Stew: Bring 4 cups chopped cooked chicken; 3 cups Day-by-Day Vegetable Medley, thawed; and 1 (14 1/2-ounce) can chicken broth to a boil in a large saucepan. Stir in 1 cup cooked diced potatoes and 1 cup whipping cream. Reduce heat, and simmer 20 minutes or until thoroughly heated. Salt to taste.
  15. Heat 3 cups Day-by-Day Vegetable Medley, thawed, and 1 cup vegetable broth in large saucepan; add 1 (16-ounce) package peeled frozen shrimp, thawed, and cook until thoroughly heated. Spoon mixture over hot cooked rice.
  16. Serve immediately.
  17. Beef-And-Vegetable Supper: Cook 1 pound lean ground beef in large skillet, stirring until it crumbles and is no longer pink. Stir in 3 cups Day-by-Day Vegetable Medley, thawed; 1 cup chicken broth; and 1 (8-ounce) can tomato paste. Reduce heat; cover and simmer 30 minutes.
  18. Serve over your favorite cooked pasta or noodles. Salt to taste.
  19. Black Bean Soup: Bring 2 (15-ounce) cans black beans, drained; 3 cups Day-by-Day Vegetable Medley, thawed; and 2 cups chicken broth to a boil. Stir in 1/4 cup lime juice, 1 tablespoon chopped fresh cilantro, 1 teaspoon ground cumin, and 1/2 teaspoon chili powder. Reduce heat, cover, and simmer 45 minutes.
  20. Serve with chopped fresh cilantro and chopped onion. Salt to taste.

Nutrition Facts

Calories146kcal
Protein11.07%
Fat36.5%
Carbs52.43%

Properties

Glycemic Index
11.33
Glycemic Load
2.7
Inflammation Score
-9
Nutrition Score
20.547825914362%

Flavonoids

Delphinidin
46.84mg
Apigenin
0.01mg
Luteolin
2mg
Isorhamnetin
3.01mg
Kaempferol
0.42mg
Myricetin
0.02mg
Quercetin
13.11mg

Nutrients percent of daily need

Calories:146.05kcal
7.3%
Fat:6.66g
10.25%
Saturated Fat:1.01g
6.31%
Carbohydrates:21.53g
7.18%
Net Carbohydrates:13.94g
5.07%
Sugar:10.33g
11.48%
Cholesterol:0mg
0%
Sodium:19.3mg
0.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.55g
9.1%
Vitamin C:93.18mg
112.95%
Vitamin K:43.63µg
41.55%
Manganese:0.63mg
31.63%
Fiber:7.6g
30.38%
Vitamin A:1512.3IU
30.25%
Vitamin B6:0.52mg
25.8%
Vitamin E:3.29mg
21.93%
Potassium:749.03mg
21.4%
Vitamin B2:0.35mg
20.56%
Iron:3.54mg
19.68%
Vitamin B3:3.6mg
18.01%
Folate:71.69µg
17.92%
Copper:0.35mg
17.38%
Calcium:134.56mg
13.46%
Vitamin B5:1.26mg
12.58%
Magnesium:49.87mg
12.47%
Vitamin B1:0.18mg
12.03%
Phosphorus:114.18mg
11.42%
Selenium:5.28µg
7.55%
Zinc:0.85mg
5.64%
Source:My Recipes