Vegetable Medley: A Nutritious and Versatile Dish
A vegetable medley is a dish consisting of various chopped vegetables cooked together. It's a great way to add color, flavor, and nutrition to your meals. Vegetable medleys can be made with any combination of vegetables, but some common ingredients include broccoli, carrots, celery, onions, and peppers.
Nutritional Profile
Vegetable medleys are a good source of vitamins, minerals, and fiber. One cup of cooked vegetable medley contains:
- Calories: 96
- Protein: 2.4 grams
- Fat: 6.2 grams
- Carbohydrates: 9.7 grams
- Fiber: 4.2 grams
- Sugar: 3.7 grams
Vegetable medleys are also low in sodium and cholesterol.
Health Benefits
Eating vegetable medleys has a number of health benefits, including:
- Reduced risk of chronic diseases, such as heart disease, stroke, and cancer
- Improved blood sugar control
- Reduced inflammation
- Weight management
- Improved digestion
How to Prepare a Vegetable Medley
Vegetable medleys are easy to prepare. Here are the steps:
- Choose your vegetables.
- Wash and chop the vegetables.
- Add the vegetables to a pot or skillet.
- Add a little bit of water or broth.
- Bring the mixture to a boil, then reduce heat and simmer until the vegetables are tender.
- Season the vegetable medley to taste.
Vegetable medleys can be served as a side dish or main course. They can also be added to soups, stews, and casseroles.
Tips for Making a Vegetable Medley
Here are a few tips for making a vegetable medley:
- Use fresh vegetables whenever possible.
- Cut the vegetables into uniform pieces so that they cook evenly.
- Don't overcook the vegetables. They should be tender but still have a little bit of crunch.
- Season the vegetable medley to taste. You can use salt, pepper, herbs, and spices.
- Add other ingredients to the vegetable medley, such as cooked rice, beans, or meat.
How many calories are in Vegetable Medley?
Each 1 cup of Vegetable Medley contains 96 calories.
Vegetable Medley Nutritional Information
| Nutrient | Amount per 1 cup (155g) |
|---|---|
| Calories | 96 Calories |
| Protein | 2.4g |
| Fat | 6.2g |
| Saturated Fat | 3.7g |
| Cholesterol | 0.015mg |
| Carbohydrates | 9.7g |
| Dietary Fiber | 4.2g |
| Sugar | 3.7g |
| Sodium | 0.237mg |
| Potassium | 0.2968mg |
| Calcium | 0.048mg |
| Iron | 0.0007mg |