Southwestern Sauté

By Jamie Koonce, DACM, L.Ac, Dipl.OM

Nov 28

Southwestern Sauté

You don't need oil in order to cook your veggies! This method of rapidly cooking vegetables in a little bit of water helps to preserve the flavor of your veggies and maximizes the nutritional value. And the best part? Dinner is ready in less than 10 minutes. Recipe and photo by Jose Tejero from ReversingT2D.com (@reversingt2d).

Yields1 ServingCategory,
Prep Time5 minsCook Time2 mins

 1 cup corn
 1 large zucchini
 ½ bunch of fresh asparagus spears
 1 large tomato
 4 cremini or button mushrooms
 1 handful of spinach
 ½ lime (optional)
 1 pinch cilantro (optional)
 sriracha sauce (optional)

1

Spiralize or slice the zucchini, and slice the mushrooms and tomato.

2

Place one handful of spinach on a plate with the sliced tomato.

3

Add a small amount of water to a sauté pan and sauté the zucchini, mushrooms, and asparagus on high heat for 1 - 2 minutes, or until tender.

4

Remove the zucchini, mushrooms, and asparagus from the sauté pan, and then sauté the corn.

5

Finally, place all ingredients onto the plate with the spinach and tomato.

6

Optional: Add a squeeze of lime juice and sriracha sauce to the veggies, and garnish with fresh cilantro.



Nutrition Facts

Serving Size 1 full recipe

Servings 1


Amount Per Serving
Calories 275
% Daily Value *
Total Fat 3g5%
Total Carbohydrate 58g20%
Dietary Fiber 14g57%
Protein 16g32%

Vitamin A 126%
Vitamin C 177%
Iron 37%
Folate 77%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Ingredients

 1 cup corn
 1 large zucchini
 ½ bunch of fresh asparagus spears
 1 large tomato
 4 cremini or button mushrooms
 1 handful of spinach
 ½ lime (optional)
 1 pinch cilantro (optional)
 sriracha sauce (optional)

Directions

1

Spiralize or slice the zucchini, and slice the mushrooms and tomato.

2

Place one handful of spinach on a plate with the sliced tomato.

3

Add a small amount of water to a sauté pan and sauté the zucchini, mushrooms, and asparagus on high heat for 1 - 2 minutes, or until tender.

4

Remove the zucchini, mushrooms, and asparagus from the sauté pan, and then sauté the corn.

5

Finally, place all ingredients onto the plate with the spinach and tomato.

6

Optional: Add a squeeze of lime juice and sriracha sauce to the veggies, and garnish with fresh cilantro.

Southwestern Sauté
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About the Author

Jamie Koonce, DACM, L.Ac, Dipl.OM is the Digital Content Manager at Mastering Diabetes. She holds a Doctorate degree in Acupuncture & Chinese Medicine, a Bachelor of Arts degree in Biology & Anthropology from Hendrix College, and Certification in Plant-Based Nutrition through eCornell. Jamie has been enjoying a plant-based lifestyle since 1999. In addition to writing at Mastering Diabetes, she teaches continuing education courses to other health professionals on the science behind a low-fat, plant-based, whole-food lifestyle for specific medical conditions.