Spring Vegetable Sauté

Vegetarian
Gluten Free
Health score
8%
Spring Vegetable Sauté
45 min.
8
132kcal

Suggestions


Spring is a time for renewal, growth, and vibrant flavors, making it the perfect season to celebrate fresh vegetables with a delightful Spring Vegetable Sauté. Bursting with colorful and nutritious ingredients, this vegetarian and gluten-free side dish brings the essence of the season right to your table. The combination of tender asparagus, sweet sugar snap peas, and earthy fava beans creates a harmonious medley that not only satisfies the palate but also dazzles the eyes.

The addition of chopped fresh mint elevates the dish, imparting a refreshing aroma that perfectly complements the sautéed vegetables. The use of unsalted butter ensures a rich, luxurious finish, making each bite feel indulgent yet wholesome. This dish is not just a feast for the senses; it's also packed with essential nutrients, offering a light yet satisfying addition to any meal.

Whether you're hosting a spring gathering or simply looking for a scrumptious way to incorporate seasonal produce into your diet, this Spring Vegetable Sauté is sure to impress. With straightforward preparation and a cooking time of just 45 minutes, it’s perfect for both novice cooks and seasoned chefs alike. Indulge in the freshness of spring, and let this vibrant dish brighten your next meal!

Ingredients

  • 0.5 lb asparagus thin
  • cups avarakkai / broad beans fresh shelled
  • tablespoons mint leaves fresh chopped
  • bunches spring onion white green trimmed cut into 2 1/2-inch lengths ( and pale parts only)
  • lb sugar snap peas trimmed
  • 0.3 cup butter unsalted softened

Equipment

  • frying pan
  • paper towels
  • sauce pan
  • ziploc bags
  • slotted spoon
  • colander
  • skimmer

Directions

  1. If using dried morels, soak in warm water to cover 30 minutes. Agitate fresh or dried morels in water to dislodge grit, then lift from water, squeezing out excess, and pat dry with paper towels. Whether using fresh or dried, leave small morels whole and halve or quarter larger ones.
  2. Cook beans in a 4-quart saucepan of boiling salted water 3 minutes, then transfer with a slotted spoon or skimmer to a colander and rinse under cold water. Peel skins from beans with your fingers. (Keep water simmering, covered.)
  3. Heat 2 tablespoons butter in a 12-inch nonstick skillet over moderately high heat until foam subsides, then sauté morels, stirring, until tender, about 4 minutes. Season with salt and pepper.
  4. Remove from heat and let stand, covered.
  5. Return water in saucepan to a boil, then cook asparagus, sugar snaps, and scallions until crisp-tender, 1 1/2 to 2 minutes.
  6. Add beans and immediately drain well in colander.
  7. Add vegetables and remaining 2 tablespoons butter to morels and toss to combine. Stir in mint and salt and pepper to taste and serve immediately.
  8. • Dried morels can be soaked and patted dry 1 day ahead and chilled, covered. • Fava beans can be cooked and peeled 1 day ahead and chilled, covered. • Be aware that fava beans can cause a potentially fatal reaction in some people of Mediterranean, African, and Pacific Rim descent. • Asparagus, sugar snaps, and scallions can be trimmed and cut 1 day ahead and chilled in sealed plastic bags lined with dampened paper towels.

Nutrition Facts

Calories132kcal
Protein16.81%
Fat40.04%
Carbs43.15%

Properties

Glycemic Index
15.25
Glycemic Load
3.86
Inflammation Score
-8
Nutrition Score
12.921739117607%

Flavonoids

Eriodictyol
0.39mg
Hesperetin
0.13mg
Apigenin
0.07mg
Luteolin
0.16mg
Isorhamnetin
1.62mg
Kaempferol
0.56mg
Quercetin
5.24mg

Nutrients percent of daily need

Calories:131.81kcal
6.59%
Fat:6.11g
9.39%
Saturated Fat:3.71g
23.2%
Carbohydrates:14.8g
4.93%
Net Carbohydrates:10.03g
3.65%
Sugar:3.86g
4.29%
Cholesterol:15.25mg
5.08%
Sodium:8.05mg
0.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.77g
11.54%
Vitamin K:52.54µg
50.04%
Vitamin C:38.39mg
46.53%
Vitamin A:1187.03IU
23.74%
Folate:92.07µg
23.02%
Manganese:0.4mg
19.81%
Fiber:4.78g
19.11%
Iron:2.67mg
14.81%
Vitamin B1:0.17mg
11.65%
Copper:0.22mg
11.18%
Phosphorus:104.97mg
10.5%
Magnesium:39.39mg
9.85%
Potassium:326.5mg
9.33%
Vitamin B2:0.14mg
8.15%
Vitamin B6:0.16mg
7.81%
Calcium:59.86mg
5.99%
Vitamin B5:0.59mg
5.91%
Zinc:0.8mg
5.35%
Vitamin E:0.78mg
5.2%
Vitamin B3:1.01mg
5.03%
Selenium:2.3µg
3.28%
Source:Epicurious