Vegetable Medleys from the Pantry

Quick Meals from the Pantry

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Vegetables are an essential part of our diet, but in our situation, it’s all too easy to bypass them altogether. I’ve found that a good way to ensure that I get enough vegetables in my diet is to have at least one all-vegetable meal every day, such as the meals described in the recipes below.

vegetable-stir-fryThese recipes are designed as standby meals for when you don’t have a particular ‘hero’ vegetable on hand. As they stand, they can all be made with just Standby Vegetables and/or Crisper Essentials. However, as the recipes are more about a method for cooking them rather than particular ingredients, they can be used for a wide variety of vegetables. All the recipes suggest other vegetables that can be used in each, but you can, of course, use whatever you have on hand.

One favourite way to serve vegetables is steamed, over which you can pour a quick and easy Cheese Sauce.

You can find more vegetable recipes from the pantry under the category Essential Standby Vegetables or you might like to try the entry Cold Salads from the Pantry.

Alternatively, use ‘Search’ to find all the recipes that use the ingredients you have on hand.

 

Recipes:

Roast Vegetables

Vegetable Soup

Vegetable Hotpot

Creamed Vegetables

Sautéed Vegetables

Vegetable Stir Fry

Spicy Fried Vegetables

Red Lentil and Vegetable Curry

Vegetable Korma

Vegetable Frittata

Microwave Vegetable Crumble

 

Roast Vegetables

  • 3–4 mushrooms, whole
  • 2–3 (frozen) broccoli florets
  • ½ cup carrot, cut into sticks
  • Garlic granules, pepper, rosemary and parsley
  • Olive or canola oil

 

  1. In a small pie dish, toss vegetables in oil
  2. Sprinkle with herbs and spices
  3. Microwave for 5–6 minutes

Variations:

  • also suitable for chopped potato, Brussels sprouts, cabbage, pumpkin, sweet potato, celery, red capsicum, steamed or frozen cauliflower, or red onion
  • place vegetables on an oven tray and at Step 3 roast in a pre-heated hot (200°c) for 20 minutes.

NB: DO NOT microwave canned potatoes as they might explode

 

Vegetable Soup

  • 1 small potato, peeled and chopped
  • ½ cup carrot, chopped
  • ¼ cup red capsicum, chopped
  • ¼ cup frozen peas and/or corn kernels
  • 1 tbsp. chopped onion
  • 2 tsp. tomato paste
  • 1 tsp. chicken stock powder
  • Garlic, pepper and parsley
  • Olive or canola oil

 

  1. Sauté onion with garlic and pepper
  2. Add capsicum and sauté until wilted
  3. Add frozen peas and sauté to heat through
  4. Add chopped carrot and potato and sauté to heat through
  5. Add 1 cup boiling water with stock powder, tomato paste and parsley
  6. Simmer until vegetables are tender (approx. 20–30 minutes)

Variations:

  • substitute 1 cup liquid chicken stock for the water and stock powder
  • suitable for celery, Brussels sprouts, cabbage, coleslaw mix, broccoli, cauliflower, frozen peas or corn, pumpkin, sweet potato, green beans, or zucchini

 

Vegetable Hotpot

  • 2–3 (frozen) broccoli florets
  • ½ cup frozen mixed vegetables (or see below)
  • ½ cup canned potatoes, halved
  • Olive oil
  • 1 tsp. basil pesto

 

  1. In a small saucepan, bring 1½ cups water to the boil
  2. Add fresh vegetables and simmer for 2–3 minutes
  3. Return water to the boil and add any frozen vegetables
  4. Simmer for a further 2–3 minutes
  5. Return water to the boil, add potatoes and simmer for further 2–3 minutes
  6. Drain and return to saucepan
  7. Stir in olive oil and pesto

Variation: suitable for carrot, celery, Brussels sprouts, cabbage, cauliflower, pumpkin, sweet potato, green beans, frozen peas or corn, or zucchini

 

Creamed Vegetables

  • 2–3 (frozen) broccoli florets
  • ½ cup frozen mixed vegetables (or see below)
  • ½ cup canned potatoes, halved
  • 1/3 cup low-fat milk
  • 1 tsp. cornflour
  • 1 tbsp. shredded Parmesan cheese
  • Oregano, pepper and parsley
  • Butter or margarine

 

  1. Bring 1½ cups water to the boil, add fresh vegetables and simmer for 2 minutes
  2. Return water to the boil, add any frozen vegetables and simmer for a further 2 minutes
  3. Return water to the boil, add potatoes and simmer for a further 2 minutes
  4. Drain vegetables and set aside
  5. Dissolve cornflour in cold milk and add Parmesan cheese
  6. Melt butter in pan
  7. Stir in milk mixture with spices and simmer, stirring, until thickened
  8. Return vegetables and stir through
  9. Let stand for 2 minutes

Variation: suitable for carrot, celery, Brussels sprouts, cabbage, cauliflower, frozen peas or corn, pumpkin, sweet potato, green beans, or zucchini

 

Sautéed Vegetables

  • 2–3 (frozen) broccoli florets
  • ¼ cup red capsicum, sliced
  • ½ cup carrot, sliced
  • 2–3 mushrooms quartered
  • 1 tbsp. chopped onion
  • ½ tsp. chicken stock powder
  • 1 tsp. lemon juice (optional)
  • Garlic paste, pepper and parsley
  • Olive oil

 

  1. Sauté onion in olive oil with garlic and pepper
  2. Add remaining vegetables and sauté until wilted
  3. Add 2 tbsp. water with stock powder and parsley
  4. Simmer until just tender
  5. Stir in lemon juice (optional)

Variation: also suitable for celery, cauliflower, cabbage, coleslaw mix, frozen peas or corn, green beans, zucchini, cucumber, or red onion

 

Vegetable Stir Fry

  • 2–3 (frozen) broccoli florets
  • ¼ cup sliced red capsicum or red onion
  • ½ cup frozen mixed vegetables (or see below)
  • 2–3 mushrooms quartered
  • Canola oil
  • 1 tsp. soy sauce
  • ½ tsp. chicken stock powder
  • ½ tsp. cornflour
  • Chinese 5 spices (or ginger and coriander)
  • Garlic granules and chilli (optional)

 

  1. Dissolve cornflour in ¼ cup cold water
  2. Add soy sauce, stock powder and spices
  3. Add oil to the wok and heat
  4. Add vegetables and stir fry until just tender
  5. Stir in sauce and heat through

Variation: suitable for carrot, celery, cauliflower, cabbage, coleslaw mix, frozen peas or corn, green beans, zucchini and cucumber

 

Spicy Fried Vegetables

  • ½ cup diced tomatoes
  • 2 tbsp. chopped onion
  • 1 cup frozen mixed vegetables (or see below)
  • Canola oil
  • Garlic, chilli, basil and parsley
  • Mild curry powder (optional)

 

  1. Sauté onion with garlic, chilli and curry powder (optional)
  2. Add diced tomatoes with basil and parsley and sauté
  3. Add mixed vegetables and simmer covered until just tender (adding a little water when necessary)

Variation: suitable for carrot, celery, Brussels sprouts, cauliflower, cabbage, coleslaw mix, frozen peas or corn, green beans, or zucchini

 

Red Lentil and Vegetable Curry

  • 1 cup frozen mixed vegetables (or see below)
  • ½ cup canned potatoes, halved
  • 2 tbsp. red lentils
  • 1 portion frozen spinach, thawed or ½ cup spinach leaves (optional)
  • 2 tbsp. chopped onion
  • 2 tsp. tomato paste
  • Garlic, mild curry powder, paprika or chilli
  • 1 tsp. chicken stock powder
  • Canola oil
  1. In a small saucepan, sauté onions with garlic and spices
  2. Add frozen vegetables and sauté to heat through
  3. Add potatoes and sauté
  4. Add ¾ cup boiling water with tomato paste and stock powder
  5. Bring to the boil and add lentils
  6. Simmer for 15–20 minutes until vegetables are tender
  7. Stir in spinach and simmer for a further 1–2 minutes (optional)

Variations:

  • substitute a medium potato, peeled and cubed for the canned potatoes, add before Step 2 and sauté until beginning to soften before adding frozen vegetables
  • also suitable for celery, capsicum, carrot, broccoli, cauliflower, cabbage, Brussel sprouts, frozen peas or corn, green beans, sweet potato

 

Vegetable Korma

  • 1 tbsp. chopped onion
  • ¼ cup diced tomatoes (or 2 tsp. tomato paste with ¼ cup water)
  • ½ cup red capsicum and carrot, chopped
  • ¾ cup canned potatoes, halved
  • ¼ cup frozen peas (or 1 x 125gm can chickpeas, drained)
  • 1 x 165ml can light coconut milk
  • ½ tsp. chicken stock powder
  • Mild curry powder and garlic
  • Canola oil

 

  1. Sauté onions with spices
  2. Add diced tomatoes with stock powder and sauté until reduced
  3. Add capsicum, carrot and peas and simmer for 10 minutes adding a little water if necessary
  4. Add potatoes
  5. Add coconut milk
  6. Simmer for a further 10 minutes or until vegetables are tender

Variations:

  • substitute diced sweet potato or a medium potato, cubed, for canned potatoes and add at Step 3
  • also suitable for carrot, celery, cauliflower, cabbage, coleslaw mix, frozen peas or corn, green beans, zucchini and cucumber
  • for a low-fat option, thoroughly blend 2 tbsp. almond meal with ½ cup water in a bullet blender and substitute for the coconut milk

 

Vegetable Frittata

  • 1 egg
  • 2 tbsp. diced bacon (optional)
  • 1 tbsp. chopped onion
  • ¼ cup red capsicum, chopped
  • ¼ cup canned potatoes, chopped
  • ¼ cup frozen mixed vegetables (or see below)
  • 1 tbsp. shredded Parmesan cheese
  • Shredded mozzarella (optional)
  • Pepper and parsley
  • Oil spray

 

  1. Spray a small pie dish with oil
  2. Place chopped onion and mixed vegetables in the pie dish and microwave for 2 minutes
  3. Add the chopped potatoes and diced bacon to the pie dish
  4. Beat the egg with the Parmesan cheese and spices and stir into vegetables
  5. Sprinkle with shredded mozzarella (optional)
  6. Bake in a pre-heated moderate (175°C) toaster oven for 20 minutes

Variation: suitable for carrot, frozen peas or corn, pumpkin, sweet potato, zucchini or red onion

 

Microwave Vegetable Crumble

  • 1 small potato peeled and diced
  • ¼ cup carrot, chopped
  • ¼ cup frozen peas
  • 1 tsp. chicken stock powder
  • 1½ tsp. corn flour
  • 2 tbsp. low-fat milk
  • Pepper and parsley
  • 1 tbsp. butter or margarine
  • 2 tbsp. quick oats
  • 1 tbsp. wholemeal flour
  • 1 tbsp. shredded Parmesan cheese

 

  1. Place vegetables in a mug or small bowl with ¼ cup water
  2. Cover and microwave on high for 5–6 minutes
  3. Drain any remaining water from vegetables
  4. Dissolve cornflour and stock powder in cold milk
  5. Stir in pepper and parsley and add to vegetable mixture
  6. Place butter in another cup and microwave on high for 30 seconds to melt
  7. Stir in oats, flour and Parmesan cheese
  8. Top vegetables with oat mixture and microwave on high for 60 seconds
  9. Let cool so that topping sets

Variations:

  • substitute ½ cup diced sweet potato for the potato
  • also suitable for Brussel sprouts, pumpkin, celery, red capsicum or red onion, cauliflower, broccoli, cabbage, frozen corn and green beans
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