Frozen Mixed Vegetables in Vegetable Medleys

Standby Vegetables

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Frozen mixed vegetables are always handy to have on hand. They can be steamed, boiled or sautéed, or added to soups, vegetable medleys, stir fries and served with rice or pasta. The following recipes for vegetable medleys will help you get that all important all-vegetable meal into your daily eating plan. They also include a few side dishes you can serve with chops, fillets or sausages.

frozen_Mixed_VegetablesYou’ll find a wide range of frozen mixed vegetables in your supermarket freezer. They range from combinations of two or three favourites such as ‘Peas, Corn and Carrot’ to ‘Seasonal Mixes’ which might include five or six different vegetables, or ‘Stir Fry Mixes’ which include favourite Asian vegetables such as sugar snap peas and water chestnuts. Your choice will depend on your taste and what’s available.

While they’re a little more expensive than the larger packets, you’ll also find ‘steam fresh’ vegetables, a mix of usually three different vegetables in convenient, individually packaged portions which can just be placed in the microwave and then dressed up with butter and herbs. (Tip: before serving up, pierce the bag and let out the steam and excess water.)

Many of the following recipes have been designed around the most basic mixed vegetable combination of ‘Peas, Corn and Carrot’ and sometimes with the addition of other standby vegetables. Those recipes can, of course, be adapted to whatever mix you have on hand. Some recipes will indicate if a particular mix is preferred, but again, they are adaptable.

All the recipes in this section can be made entirely from Standby Vegetables and Pantry Essentials with the option of including some Crisper Essentials.

For more vegetable recipes where you could use frozen mixed vegetables see Vegetable Medleys from the Pantry.

As Frozen Mixed Vegetables are so versatile, this is only one of three entries for them, which also include:

   »     Frozen Mixed Vegetables in Soups

   »    Frozen Mixed Vegetables with Pasta, Rice and Noodles

You could also just enter ‘mixed vegetables’ in ‘Search’ to find all the relevant recipes on this website.

 

Recipes:

Quick Side Dishes

Vegetable Frittata

Cheese and Vegetable Pie

Vegetable Hot Pot

Creamed Vegetables

Vegetable Stir Fry

Spicy Fried Vegetables

Red Lentil and Vegetable Curry

Vegetable Korma

Chilli Beans

 

Quick Side Dishes

§   Steam ½–¾ cup frozen mixed vegetables in the microwave in a little water for 3–5 minutes. Drain and toss in 1 tsp. basil pesto with 1 tsp. olive oil, or mayonnaise.

§   Steam ½–¾ cup frozen mixed vegetables in the microwave in a little water for 3–5 minutes. Drain and toss in 1 tsp. butter and sprinkle with shredded Parmesan cheese and parsley or chives.

§   Allow ½–¾ cup frozen mixed vegetables to semi-thaw. Stir fry in canola oil with ½ tsp. soy sauce and garlic granules.

§   Allow ½–¾ cup frozen mixed vegetables to semi-thaw. Sauté in mild curry powder melted into 1–2 tsp. butter.

§  Boil ¼ cup frozen mixed vegetables in ¼ cup water in the microwave for 3 minutes with mild curry powder. Add 2 tbsp. instant couscous and stir until the water is absorbed.

 

Vegetable Frittata

  • 1 egg
  • 2 tbsp. diced bacon (optional)
  • 1 tbsp. chopped onion
  • ¼ cup canned potatoes, chopped
  • ½ cup frozen mixed vegetables
  • 1 tbsp. shredded Parmesan cheese
  • Shredded mozzarella (optional)
  • Pepper and parsley
  • Oil spray

 

  1. Spray a small pie dish with oil spray (optional)
  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: substitute 2 tbsp. chopped red capsicum for some of the mixed vegetables

 

Cheese and Vegetable Pie

  • ¾ cup frozen mixed vegetables
  • ¼ cup shredded mozzarella
  • ½ tsp. chicken stock powder
  • 1½ tsp. cornflour
  • 1 tbsp. low-fat milk
  • ¼ cup instant mashed potatoes
  • Shredded Parmesan cheese
  • Pepper and parsley

 

  1. Place mixed vegetables in a small pie dish and thaw in the microwave
  2. Dissolve cornflour and stock powder in cold milk
  3. Stir in pepper and parsley and add to vegetable mixture
  4. Stir mozzarella into vegetable mixture
  5. Reconstitute instant mashed potatoes with ½ cup boiling water
  6. Spread over vegetable mixture and sprinkle with Parmesan cheese
  7. Bake in a pre-heated, moderate (175°C) toaster oven for 20 minutes

 

Vegetable Hot Pot

  • 2–3 frozen broccoli florets
  • ½ cup frozen mixed vegetables
  • ½ cup canned potatoes, halved
  • Olive oil
  • 2 tsp. basil pesto

 

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

 

Creamed Vegetables

  • 2–3 frozen broccoli florets
  • ½ cup frozen mixed vegetables
  • 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. In a small saucepan bring 1½ cups water to the boil, add frozen vegetables and simmer for 5 minutes
  2. Return water to the boil, add potatoes and simmer for a further 2 minutes
  3. Drain vegetables and set aside
  4. Dissolve cornflour in cold milk and add Parmesan cheese
  5. Melt butter in pan
  6. Stir in milky mixture with spices and simmer, stirring, until thickened
  7. Return vegetables and stir through
  8. Let stand for 2 minutes

 

Vegetable Stir Fry

  • 2–3 frozen broccoli florets
  • 2 tbsp. chopped onion
  • ¾ cup frozen mixed vegetables (preferably stir fry mix)
  • Canola oil
  • Garlic and chilli
  • 1 tsp. soy sauce
  • ½ tsp. chicken stock powder
  • ½ tsp. cornflour
  • Chinese 5 spice (or pepper and cinnamon)

 

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

Variation: substitute 2 tbsp. chopped red capsicum for some of the mixed vegetables

 

Spicy Fried Vegetables

  • ½ cup diced tomatoes
  • 2 tbsp. chopped onion
  • 1 cup frozen mixed vegetables
  • Canola oil
  • Garlic, chilli, mild curry powder

 

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

Variation: for a milder dish, substitute basil and parsley for the chilli and mild curry powder and add at Step 2

 

Red Lentil and Vegetable Curry

  • 1 cup frozen mixed vegetables
  • 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)

Variation: 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

 

Vegetable Korma

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

 

  1. In a small saucepan sauté onions with spices
  2. Add diced tomatoes with stock powder and sauté until reduced
  3. Add frozen vegetables 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:

  • 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
  • substitute a 125gm can chickpeas, drained, for ¼ cup of mixed vegetables

 

Chilli Beans

  • 2 tbsp. chopped onion
  • ½ cup frozen mixed vegetables
  • ½ cup diced tomatoes
  • 1 x 125gm can four-bean-mix or chickpeas
  • Chilli and garlic paste
  • Pepper, parsley, basil and oregano
  • 1 tsp. soy sauce
  • 1 tbsp. rice or 2 tbsp. small macaroni
  • Olive oil

 

  1. In a small saucepan sauté onions with a generous amount of chilli, garlic and pepper
  2. Add mixed vegetables and sauté
  3. Add four-bean-mix with water and heat through
  4. Add diced tomatoes with soy sauce and herbs
  5. Add ¾ cup water, bring to the boil and simmer for 5 minutes
  6. Add rice or macaroni and simmer for a further 15 minutes, stirring occasionally

Variations:

  • substitute ½ cup halved canned potatoes for the rice or macaroni
  • substitute a 125gm can drained corn kernels or 1/3 cup frozen corn kernels for the rice or macaroni
  • substitute 2 tbsp. chopped red capsicum for some of the mixed vegetables
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