Spring Vegetable Sauté

Vegetarian
Gluten Free
Health score
15%
Spring Vegetable Sauté
45 min.
6
171kcal

Suggestions


Spring has arrived, and with it comes a vibrant array of fresh vegetables just waiting to be celebrated. Our Spring Vegetable Sauté is a delightful way to lighten up your meals while showcasing the best of the season's bounty. This vegetarian and gluten-free dish is not only visually stunning but also packed with flavor and nutrients, making it the perfect side dish to complement any main course or stand alone as a wholesome option.

The star of this recipe is a colorful medley featuring crisp asparagus, tender artichokes, and bright fava beans, all sautéed to perfection and infused with zesty lemon and aromatic fresh mint. Each bite offers a refreshing crunch, a delightful contrast of textures, and a burst of flavor that encapsulates the essence of spring. Furthermore, with only 171 calories per serving, you can enjoy this dish guilt-free.

This Spring Vegetable Sauté is also incredibly versatile. Whether you choose to serve it at a family gathering, a barbecue, or as a nourishing weeknight dinner, it’s sure to impress even the most discerning palates. So, grab your apron and let’s celebrate the season with this simple yet elegant dish that will undoubtedly leave a lasting impression at your dining table!

Ingredients

  • pound asparagus ( 1 large bunch)
  • pounds artichoke hearts 
  • servings pepper black freshly ground
  • cup avarakkai / broad beans shelled thawed
  • tablespoons mint leaves fresh thinly sliced
  • servings kosher salt 
  •  lemon zest plus more juice for seasoning
  • tablespoons olive oil extra virgin extra-virgin plus more for drizzling
  • medium onion red finely chopped
  • tablespoon butter unsalted

Equipment

  • bowl
  • baking sheet
  • pot
  • kitchen towels
  • slotted spoon

Directions

  1. Line a baking sheet with a kitchen towel. Filla medium bowl with water; add lemon juice.If using baby artichokes, working one at atime, cut away tough outer leaves until onlypale-yellow leaves remain.
  2. Cut 1/2" off tops;trim stems. Halve artichokes lengthwise, ifdesired, then remove choke with a spoon.
  3. Place in lemon water as you finish. If usingglobe artichokes, remove stems and allleaves. Scrape out chokes with a spoon; cuteach artichoke heart into 4 quarters and addto lemon water.
  4. Cook fava beans in a large pot of boilingsalted water until just tender, about 2minutes. Using a slotted spoon, transfer to abowl of ice water; let cool. Peel and discardouter skins; transfer to prepared bakingsheet (if using edamame, boil for only 1minute; no peeling needed). Repeat cookingprocess with asparagus and artichokes,returning water to a boil between batchesand cooling in ice water before transferringto prepared baking sheet, 3-4 minutes for asparagus and 5-6 minutes for artichokes (1-2 minutes if frozen).
  5. Heat 2 tablespoons oil and butter in a largeskillet over medium heat; add onion andsauté until translucent, about 5 minutes.Increase heat to medium-high.
  6. Addvegetables and cook, stirring occasionally, just until heated through, about 5 minutes.Season to taste with salt, pepper, and morelemon juice, if desired.
  7. Transfer vegetables to a serving bowl.
  8. Drizzle with oil; garnish with mint and zest.

Nutrition Facts

Calories171kcal
Protein17.13%
Fat35.46%
Carbs47.41%

Properties

Glycemic Index
24.83
Glycemic Load
3.16
Inflammation Score
-8
Nutrition Score
16.916521810643%

Flavonoids

Eriodictyol
0.52mg
Hesperetin
0.17mg
Apigenin
0.1mg
Luteolin
0.22mg
Isorhamnetin
5.23mg
Kaempferol
1.17mg
Myricetin
0.01mg
Quercetin
14.29mg

Nutrients percent of daily need

Calories:170.95kcal
8.55%
Fat:7.45g
11.47%
Saturated Fat:2.05g
12.84%
Carbohydrates:22.42g
7.47%
Net Carbohydrates:12.83g
4.67%
Sugar:2.76g
3.06%
Cholesterol:5.02mg
1.67%
Sodium:269.46mg
11.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.1g
16.2%
Folate:264.89µg
66.22%
Fiber:9.59g
38.36%
Vitamin K:35.48µg
33.79%
Manganese:0.66mg
33.14%
Vitamin B2:0.35mg
20.86%
Vitamin C:15.51mg
18.8%
Vitamin A:939.14IU
18.78%
Potassium:643.44mg
18.38%
Phosphorus:169.79mg
16.98%
Magnesium:67.13mg
16.78%
Iron:2.97mg
16.49%
Copper:0.31mg
15.67%
Vitamin B1:0.23mg
15.59%
Vitamin B6:0.24mg
11.97%
Vitamin B3:2.3mg
11.48%
Vitamin E:1.59mg
10.62%
Zinc:1.23mg
8.23%
Calcium:67.85mg
6.78%
Vitamin B5:0.57mg
5.71%
Selenium:2.91µg
4.15%
Source:Epicurious