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Sautéed Veggies Medley: Simple, Healthy, and Flavorful

Sautéed Carrots, Kale and Watercress

Do you ever feel overwhelmed in the kitchen? You’re not alone! Many people struggle with figuring out how to combine ingredients and create delicious meals. But fear not, cooking can be easy and fun, especially with recipes like this one for Sautéed Veggies Medley made with Carrots, Kale, and Watercress.

This dish is a vibrant medley of fresh and earthy flavors. Carrots add sweetness and vitamins, while kale, a superfood, brings bitterness and a powerful antioxidant punch. Watercress, with its peppery kick, rounds out the flavor profile and provides another dose of vitamins and antioxidants.

More Than Just a Side Dish

This veggie medley is so versatile it can be served as a side dish or even a main course for vegetarians. It’s perfect for those nights when you want a healthy and satisfying meal without a lot of fuss.

Keeping it Simple in the Kitchen

This recipe is all about simplicity. There’s no need to break out a whole arsenal of pots and pans! The beauty of Caribbean cuisine is that many dishes are created using just a few tools. In this case, you’ll just need a large sauté pan to cook everything.

A Complete Meal Doesn’t Have to be Complicated

In the pictures, you’ll see a plate of fried chicken and sweet plantains alongside the Sautéed Veggies Medley. This is a perfect example of a simple three-course meal. Don’t feel pressured to include rice or pasta every night. Embrace a lighter option and give your body a break from carbs—it won’t go into shock, I promise!

Ready to Get Cooking? Let’s make this Sautéed Veggies Medley

This dish is a vibrant medley of fresh and earthy flavors. Here’s a breakdown of the key ingredients:

  • Carrots: A bright and sweet root vegetable packed with beta-carotene, a precursor to vitamin A, which is important for vision and immunity. Choose firm carrots with smooth skin for the best texture. You can julienne them (cut into thin matchsticks) for quicker cooking, or slice them on the bias (diagonal slices) for a more substantial bite.
  • Kale: A leafy green vegetable considered a superfood for its high concentration of vitamins, minerals, and antioxidants. Kale can be a bit bitter, but sauteing it helps tame that bitterness. To prepare kale, remove the tough central stem and chop the leaves into bite-sized pieces. Massage the chopped kale with a bit of olive oil before adding it to the pan to help soften it.
  • Watercress: A peppery green with a slightly pungent flavor. This little powerhouse is loaded with vitamins and antioxidants. Look for watercress with fresh, crisp leaves, and avoid any that are wilted or yellowing. Chop the watercress just before adding it to the dish, as it cooks very quickly.
Sautéed Veggies
Sautéed Veggies: Carrots, Kale and Watercress

Tips for Success:

  • Don’t overcrowd the pan. This will steam the vegetables instead of sautéing them, resulting in a soggy texture. Cook the vegetables in batches if necessary.
  • Want a little heat? Add a pinch of red pepper flakes along with the garlic and onion for a spicy kick.
  • Toasted nuts like slivered almonds or chopped walnuts add a delightful textural contrast to the soft vegetables. Sprinkle them over the finished dish before serving.
Sautéed Carrots, Kale and Watercress

Pairing Ideas:

This veggie medley is a great accompaniment to a variety of proteins. Here are some ideas:

  • Chicken or Fish: A simple grilled chicken breast or baked salmon is a perfect partner for the veggie medley. The light flavors won’t overpower the vegetables.
  • Tofu or Tempeh: For a vegetarian main course, pan-fried tofu or tempeh marinated in your favorite sauce makes a satisfying protein option.
  • Eggs: Scrambled eggs or a frittata make a light and protein-packed breakfast or brunch when served with the veggie medley.

So, ditch the takeout menus and give this recipe a try! With its simple ingredients and endless pairing possibilities, this Sautéed Veggies Medley is a healthy and flavorful addition to your meal repertoire.

Happy cooking!

Sautéed Carrots, Kale and Watercress

Sautéed Carrots, Kale and Watercress

Sautéed Carrots, Kale and Watercress, my own version of veggies medley dish, is a combination of fresh and earthy ingredients.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4
Calories 120 kcal

Ingredients
  

  • 2 tablespoon olive oil
  • 1 – 2 garlic cloves chopped
  • 1 medium onion sliced
  • 2 – 3 medium carrots peeled and sliced on the bias
  • 2 tablespoons lemon juice
  • 4 tablespoons water + more if necessary
  • Salt to taste
  • 3 cups kale stalks removed and discarded, leaves chopped
  • 3/4 cup of sweet peppers diced
  • 1 tablespoon Italian seasoning or herbes de provence
  • 1 teaspoon cumin optional
  • 2 cups watercress chopped
  • Ground black pepper to taste

Instructions
 

  • Heat olive oil in a large sauté pan.
  • Add garlic and onion, cook for about 1 minute.
  • Add sliced carrots and salt to taste.
  • Add lemon juice and water. Cook carrots until halfway cooked.
  • Add kale, sweet peppers, and Italian seasoning or herbes de Provence. Cook for 5-7 minutes, stirring frequently.
  • Add watercress and cook until wilted, stirring frequently.
  • Season with pepper and adjust taste as needed.
  • Cook all vegetables until fully cooked under low to medium heat.
  • Serve warm and enjoy!

Notes

  • Don’t overcrowd the pan. This will steam the vegetables instead of sautéing them, resulting in a soggy texture. Cook the vegetables in batches if necessary.
  • Want a little heat? Add a pinch of red pepper flakes along with the garlic and onion for a spicy kick.
  • Toasted nuts like slivered almonds or chopped walnuts add a delightful textural contrast to the soft vegetables. Sprinkle them over the finished dish before serving.

Nutrition

Serving: 1gramsCalories: 120kcalCarbohydrates: 11gProtein: 3gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 59mgPotassium: 463mgFiber: 5gSugar: 4gVitamin A: 11561IUVitamin C: 97mgCalcium: 193mgIron: 2mg

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword Plant-Based recipe
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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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Corn Allergy:

Always choose ingredients without corn or corn derivatives.

Originally published on October 19, 2016. Revised and updated.

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