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Zesty Marinated Vegetables

Zesty Marinated Vegetables combine crisp broccoli, cauliflower, carrots, and zucchini with a fresh lemon and herb marinade. This colourful no-cook dish is ideal as an appetizer, salad, or refreshing side dish.

Couverts4 servings

Preparation 10 minutes mins

Marinating Time 8 hours hrs

estimated costs pp $1.10

Deel dit recept via E-mail Deel op Facebook Print Recipe

Equipment

• Cutting board
• Kitchen Knife
• Large mixing bowl
• Measuring spoons
• Small mixing bowl
• Whisk

Ingredients

For the Vegetables

• ▢ 2 cups Broccoli Florets
• ▢ 2 medium Carrots peeled and thinly sliced
• ▢ 1 cup Cauliflower Florets
• ▢ 1 cup Zucchini sliced

For the Marinade

• ▢ 3 tablespoons Extra-Virgin Olive Oil
• ▢ 1 tablespoon Bragg Liquid Aminos
• ▢ 1 tablespoon Italian Seasoning
• ▢ 1 tablespoon Lemon Juice freshly squeezed
• ▢ ½ teaspoon Garlic Powder

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Instructions

Prepare the Vegetables

• Place the broccoli florets in a large mixing bowl.
• Add the sliced carrots, cauliflower florets, and zucchini.
• Gently toss the vegetables until evenly combined.
• Set the bowl aside while preparing the marinade.

Prepare the Marinade

• Pour the extra-virgin olive oil into a small mixing bowl.
• Add the Bragg Liquid Aminos, Italian seasoning, lemon juice, and garlic powder.
• Whisk until the marinade is thoroughly combined.

Marinate the Vegetables

• Pour the marinade over the prepared vegetables.
• Toss carefully until all the vegetables are evenly coated.
• Cover the mixing bowl with a lid or reusable food wrap.
• Refrigerate the vegetables for 8 hours to allow the flavours to develop.

Serve the Vegetables

• Remove the vegetables from the refrigerator.
• Stir gently to redistribute the marinade.
• Serve the Zesty Marinated Vegetables chilled.

Notes & Wine Advice

Serving Suggestions

Serve these marinated vegetables chilled as an appetizer, salad, or side dish. They pair well with grilled chicken, fish, tofu, veggie burgers, crusty bread, or a Mediterranean rice dish.

Recipe Notes

Slice the vegetables into similarly sized pieces so they absorb the marinade evenly. The vegetables remain raw and crisp, so use fresh produce without soft or damaged areas. Stir the mixture once or twice during marinating when possible.

Variations

Add red bell pepper, cucumber, cherry tomatoes, red onion, mushrooms, or fresh parsley. Replace the Italian seasoning with oregano, basil, or dill. For extra acidity, add another teaspoon of lemon juice or apple cider vinegar.

Storage

Store the vegetables in a covered container in the refrigerator and consume them within three days. Stir before serving to redistribute the dressing. Do not freeze the salad because the vegetables will lose their crisp texture after thawing.

Wine Advice

A crisp Pinot Grigio complements the lemon, herbs, and fresh vegetables. A dry rosé is another refreshing choice for a barbecue, picnic, or summer lunch.

Nutrition values

Calories: 100 kcal | koolhydraten: 10 g | Eiwitten: 3 g | Vet: 6 g | Verzadigd vet: 1 g | Natrium: 250 mg | Suiker: 4 g

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Course; Appetizer / No-bake / Salad / Side Dish / Vegetables

Cuisine; Mediterranean

Season: Summer

Diets; Cow’s Milk Allergy / Dairy-Free / Egg-Free / Gluten-Free / Halal / Healthy / Hindu / Lactose Free / Low Calorie / Low Carb / Low Sugar / Nut Free / Vegan / Vegetarian / Wheat Free

Occasions Barbecue / Healthy Eating / Lunch / Party / Picnic

About Zesty Marinated Vegetables

Zesty Marinated Vegetables combine crisp broccoli, cauliflower, carrots, and zucchini with a bright lemon and herb marinade. Extra-virgin olive oil carries the flavours, while liquid aminos add a savoury note. The result is a colourful no-cook salad that can be served as an appetizer, side dish, or light lunch.

The combination of olive oil, lemon, garlic, and Italian seasoning gives the vegetables a Mediterranean character. Marinating them for eight hours allows the seasoning to penetrate their surfaces without removing all their natural crunch. This makes the recipe particularly useful for picnics, barbecues, buffets, and summer parties.

Choosing and Preparing the Vegetables

Fresh, firm vegetables produce the best texture. Select broccoli and cauliflower without dark spots or soft areas. The zucchini should feel firm, and the carrots should be crisp rather than flexible. Wash everything thoroughly before cutting.

Keep the pieces reasonably small and similar in size. Thin carrot slices absorb the marinade more readily than thick chunks. Divide the broccoli and cauliflower into bite-sized florets and slice the zucchini evenly. Uniform pieces make the salad easier to serve and ensure every portion receives a balanced mixture.

Preparing the Lemon Herb Marinade

Whisk the extra-virgin olive oil with lemon juice, liquid aminos, garlic powder, and Italian seasoning until combined. The oil and lemon juice may separate again after standing, which is normal. Stirring the vegetables before serving redistributes the marinade.

Bragg Liquid Aminos adds savoury flavour and salt. Because the product contains soy, this recipe is unsuitable for people with a soy allergy. Taste the vegetables before adding extra salt because the liquid aminos may already provide enough seasoning.

Getting the Best Texture

The vegetables remain uncooked, so the finished dish has a noticeably crisp texture. If you prefer slightly softer broccoli, cauliflower, or carrots, blanch them separately in boiling water for one minute. Transfer them immediately to iced water, drain thoroughly, and allow them to dry before adding the marinade.

Do not blanch the zucchini because it softens more quickly and may release too much moisture. For another vegetable dish with deeper roasted flavours, try our Roasted Asparagus and Pearl Onions with Balsamic.

Serving Ideas

Serve this marinated vegetable salad chilled or allow it to stand at room temperature for approximately 15 minutes before serving. It pairs well with grilled chicken, fish, tofu, veggie burgers, rice dishes, and crusty bread. It can also be combined with our Creamy Avocado Potato Salad for a colourful picnic or barbecue buffet.

For a more filling meal, add chickpeas, white beans, cooked pasta, quinoa, or crumbled feta. Cherry tomatoes, cucumber, red bell pepper, mushrooms, and red onion are suitable additions. Fresh parsley, basil, dill, or chives can replace part of the dried herb mixture.

Making the Recipe Ahead

Zesty Marinated Vegetables are designed for advance preparation. Mix everything in the evening and refrigerate the covered bowl overnight. Stir the mixture once during marinating when convenient so vegetables at the top also receive enough dressing.

Store leftovers in a clean, airtight container in the refrigerator and consume them within three days. The vegetables will soften gradually as they absorb the acidic dressing. Freezing is not recommended because thawing will damage their crisp texture.

Safe Storage and Serving

Keep the vegetables refrigerated until shortly before serving. During warm-weather gatherings, return the bowl to the refrigerator rather than leaving it outside for an extended period. Follow current FDA safe food-handling guidance when washing produce, preparing salads, and storing leftovers.

With simple preparation, fresh vegetables, and a bright Mediterranean-style marinade, Zesty Marinated Vegetables provide an easy way to add colour and crunch to almost any meal.

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Creamy Potato Squash Mash

Creamy Potato Squash Mash combines fluffy baking potatoes with tender yellow squash, rice milk, and dairy-free butter. This smooth and comforting vegetable side dish is suitable for family dinners and festive meals.

Couverts4 servings

Preparation 10 minutes mins

Preparation time:20 minutes minutes

estimated costs pp $1.15

Deel dit recept via E-mail Deel op Facebook Print Recipe

Equipment

• Cutting board
• Kitchen Knife
• Large pot
• Measuring cups
• Measuring spoons
• Potato masher

Ingredients

For the Vegetables

• ▢ 7 medium Baking Potatoes peeled and diced
• ▢ 1⅓ cups Yellow Squash peeled and chopped

For the Creamy Mash

• ▢ ⅔ cup Rice Milk unsweetened
• ▢ 2 tablespoons Dairy-Free Butter
• ▢ 2 teaspoons Bragg Liquid Aminos
• ▢ ½ teaspoon Kosher Salt
• ▢ ¼ teaspoon Ground Black Pepper

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Instructions

Cook the Vegetables

• Place the diced potatoes in a large pot.
• Add enough water to cover the potatoes completely.
• Bring the water to a boil over medium-high heat.
• Cook the potatoes for approximately 10 minutes.
• Add the chopped yellow squash to the pot.
• Continue cooking for 5 to 7 minutes until the potatoes and squash are fork-tender.
• Drain the vegetables thoroughly.
• Return the drained potatoes and squash to the warm pot.

Prepare the Creamy Mash

• Mash the potatoes and yellow squash together with a potato masher.
• Gradually add the rice milk while continuing to mash.
• Add the dairy-free butter and Bragg Liquid Aminos.
• Season with the kosher salt and black pepper.
• Continue mashing until the mixture is smooth and creamy.
• Taste and adjust the seasoning when necessary.
• Serve the Creamy Potato Squash Mash immediately.

Notes & Wine Advice

Serving Suggestions

Serve this creamy mash with roasted vegetables, vegan sausages, grilled chicken, roast beef, or baked fish. It also makes a comforting addition to Christmas, Thanksgiving, and other festive dinners.

Recipe Notes

Cut the potatoes and squash into similarly sized pieces so they cook evenly. Drain them thoroughly because excess water can make the mash thin. Add the rice milk gradually and stop when the desired consistency has been reached.

Variations

Add roasted garlic, chopped chives, parsley, thyme, or nutritional yeast. Sweet potatoes can replace part of the baking potatoes for a sweeter flavour and deeper colour. For a firmer mash, reduce the rice milk slightly.

Storage

Refrigerate leftovers in an airtight container for up to three days. Reheat the mash gently in a saucepan or microwave and add a small splash of rice milk if it has become too thick. Freezing is possible, although the texture may become slightly watery after thawing.

Wine Advice

A lightly oaked Chardonnay complements the creamy texture and mild sweetness of the squash. Sauvignon Blanc is a fresher alternative when serving the mash with vegetables or fish.

Nutrition values

Calories: 200 kcal | koolhydraten: 35 g | Eiwitten: 5 g | Vet: 5 g | Verzadigd vet: 1 g | Natrium: 310 mg | Suiker: 2 g

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Course; Basic recipe / Comfort Food / Potatoes / Side Dish / Vegetables

Cuisine; American

Season: Autumn

Diets; Cow’s Milk Allergy / Dairy-Free / Egg-Free / Gluten-Free / Halal / Healthy / Hindu / Kosher / Lactose Free / Low Fat / Nut Free / Vegan / Vegetarian / Wheat Free

Occasions Christmas / Family Dinner / Holidays / Thanksgiving / Weekend

About Creamy Potato Squash Mash

Creamy Potato Squash Mash combines fluffy baking potatoes with tender yellow squash, rice milk, and dairy-free butter. The squash adds subtle sweetness, extra colour, and a lighter texture without overpowering the familiar flavour of mashed potatoes. This comforting vegetable side dish is suitable for family dinners, holidays, and autumn meals.

Using yellow squash is also a practical way to include more vegetables in a traditional potato dish. Once cooked and mashed, the squash blends smoothly into the potatoes. Rice milk keeps the recipe dairy-free, while Bragg Liquid Aminos provides a savoury flavour that reduces the need for large quantities of added salt.

Choosing the Best Potatoes

Baking potatoes are ideal because their high starch content creates a light and fluffy mash. Russet potatoes are a dependable choice. Select firm potatoes without green areas, sprouts, or soft patches. Peel them and cut them into similarly sized pieces so they cook evenly.

Yellow squash should feel firm and have smooth skin. Larger squash may contain more seeds and moisture, so remove the soft central section when necessary. Cutting it into pieces similar in size to the potatoes helps both vegetables become tender at approximately the same time.

Cooking the Vegetables Evenly

Begin cooking the potatoes before adding the squash. Potatoes need more time to soften, while yellow squash cooks quickly and can become watery if boiled too long. After approximately 10 minutes, add the squash and continue cooking until both vegetables are easily pierced with a fork.

Drain everything thoroughly and return the vegetables to the warm pot. Letting them stand for one minute allows excess steam to escape. This small step prevents the finished mash from becoming thin or watery.

Creating a Smooth Dairy-Free Mash

Mash the potatoes and squash while they are still warm. Add the rice milk gradually instead of pouring it in all at once. Different potato varieties absorb different amounts of liquid, so the entire quantity may not always be required.

Stir in the dairy-free butter and liquid aminos after the vegetables have been mashed. Avoid excessive stirring because overworking starchy potatoes can produce a sticky texture. For a more rustic result, leave a few small pieces of potato and squash intact.

Serving Ideas

Serve Creamy Potato Squash Mash with roasted vegetables, grilled tofu, vegan sausages, chicken, beef, pork, or baked fish. It makes a colourful alternative to traditional mashed potatoes at Christmas or Thanksgiving. Pair it with our Zesty Marinated Vegetables when preparing a vegetable-focused family dinner.

For a larger selection of potato dishes, try our Rosemary White-Wine Roasted Potatoes. The mash can also be topped with mushroom gravy, caramelised onions, chopped herbs, or a drizzle of extra-virgin olive oil.

Variations and Seasonings

Roasted garlic, fresh chives, parsley, thyme, sage, or rosemary can be added for more flavour. Nutritional yeast supplies a mild savoury note without dairy. Replace part of the baking potatoes with sweet potatoes for a deeper orange colour and a sweeter finish.

Unsweetened oat milk can replace rice milk if gluten is not a concern or a certified gluten-free product is selected. Always use an unsweetened, unflavoured drink because vanilla or sweetened varieties are unsuitable for savoury mashed potatoes.

Storage and Reheating

Allow leftovers to cool before transferring them to an airtight container. Refrigerate them promptly and consume them within three days. Reheat individual portions in the microwave or warm the mash gently in a saucepan. Add a small splash of rice milk if it has thickened during storage.

Follow current FDA safe food-handling guidance when cooling, refrigerating, and reheating cooked vegetables. Freezing is possible, although yellow squash may release moisture after thawing.

With its creamy consistency, mild sweetness, and simple dairy-free ingredients, Creamy Potato Squash Mash is an easy way to turn potatoes and yellow squash into one satisfying side dish.

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Mediterranean Lemon Vegetable Salad

Mediterranean Lemon Vegetable Salad combines tender potatoes with mushrooms, tomatoes, zucchini, cauliflower, and broccoli. A fresh dressing made with lemon, olive oil, garlic, and oregano brings the colourful vegetables together.

Couverts4 servings

Preparation 15 minutes mins

Preparation time:15 minutes minutes

Chilling Time 1 hour hr

estimated costs pp $1.85

Deel dit recept via E-mail Deel op Facebook Print Recipe

Equipment

• Cutting board
• Kitchen Knife
• Large mixing bowl
• Measuring cups
• Measuring spoons
• Small mixing bowl
• Steamer,
• Whisk

Ingredients

For the Vegetable Salad

• ▢ 2 cups Potatoes cut into large chunks
• ▢ 1 cup Broccoli Florets
• ▢ 1 cup Cauliflower thinly sliced
• ▢ 1 cup Mushrooms sliced
• ▢ 1 cup Tomatoes sliced
• ▢ 1 cup Zucchini sliced

For the Lemon Herb Dressing

• ▢ ½ cup Lemon Juice freshly squeezed
• ▢ ½ cup Extra-Virgin Olive Oil
• ▢ ¼ cup Yellow Onion minced
• ▢ 2 Garlic Cloves minced
• ▢ 1 teaspoon Dried Oregano
• ▢ 1 teaspoon Bragg Liquid Aminos
• ▢ ½ teaspoon Kosher Salt
• ▢ ¼ teaspoon Ground Black Pepper

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Instructions

Prepare the Vegetables

• Place the potato chunks in a steamer.
• Steam for 10 to 12 minutes until fork-tender.
• Remove the potatoes from the steamer.
• Allow them to cool slightly.
• Transfer the potatoes to a large mixing bowl.
• Add the broccoli, cauliflower, mushrooms, tomatoes, and zucchini.
• Gently toss the vegetables until evenly combined.

Prepare the Lemon Herb Dressing

• Pour the lemon juice into a small mixing bowl.
• Add the extra-virgin olive oil.
• Add the minced onion, garlic, oregano, and Bragg Liquid Aminos.
• Season with the kosher salt and black pepper.
• Whisk until the dressing is thoroughly combined.

Combine and Chill the Salad

• Pour the lemon herb dressing over the vegetables.
• Toss gently until all the vegetables are evenly coated.
• Cover the mixing bowl.
• Refrigerate the salad for at least 1 hour.
• Stir gently before serving.
• Serve the Mediterranean Lemon Vegetable Salad chilled.

Notes & Wine Advice

Serving Suggestions

Serve the salad chilled as a light main course or vegetable side dish. It pairs well with grilled fish, chicken, tofu, falafel, hummus, rice, or warm pita bread.

Recipe Notes

Steam the potatoes only until fork-tender so they retain their shape when tossed with the dressing. Slice the raw vegetables thinly to help them absorb the lemon and herb flavours during chilling.

Variations

Add cucumber, red bell pepper, olives, chickpeas, artichoke hearts, or fresh parsley. Crumbled feta can be added when a dairy-free version is not required. Replace the oregano with basil, dill, or a Mediterranean herb blend.

Storage

Store the salad in a covered container in the refrigerator and consume it within three days. Stir before serving to redistribute the dressing. Freezing is not recommended because the raw vegetables will lose their crisp texture after thawing.

Wine Advice

A crisp Pinot Grigio complements the lemon, oregano, and fresh vegetables. A chilled dry rosé is another refreshing choice for a barbecue, picnic, or summer lunch.

Nutrition values

Serving: 1 serving | Calories: 250 kcal | koolhydraten: 20 g | Eiwitten: 5 g | Vet: 15 g | Verzadigd vet: 2 g | Natrium: 190 mg | Suiker: 5 g

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Course; Main Course / Potatoes / Salad / Side Dish / Vegetables

Cuisine; Mediterranean

Season: Summer

Diets; Cow’s Milk Allergy / Dairy-Free / Egg-Free / Gluten-Free / Halal / Healthy / Hindu / Lactose Free / Low Calorie / Low Sodium / Nut Free / Vegan / Vegetarian / Wheat Free

Occasions Barbecue / Healthy Eating / Lunch / Party / Picnic

About Mediterranean Lemon Vegetable Salad

Mediterranean Vegetable Salad combines steamed potatoes with broccoli, cauliflower, mushrooms, tomatoes, and zucchini. A bright dressing made with lemon juice, extra-virgin olive oil, garlic, onion, and oregano adds fresh Mediterranean flavour. Serve this colourful salad chilled as a light main course or vegetable side dish.

Only the potatoes are cooked. The remaining vegetables stay raw, giving the salad a mixture of soft, juicy, and crisp textures. Chilling the finished dish for one hour allows the vegetables to absorb the lemon herb dressing while preserving their freshness.

Preparing the Potatoes

Waxy potatoes are the best choice because they retain their shape after steaming. Red potatoes, baby potatoes, or Yukon Gold potatoes are all suitable. Cut them into similarly sized chunks so every piece becomes tender at approximately the same time.

Steam the potatoes only until they can be pierced easily with a fork. Overcooked potatoes may break apart when tossed with the vegetables and dressing. Let them cool slightly before combining them with the raw ingredients.

Choosing the Fresh Vegetables

Select firm zucchini, compact broccoli and cauliflower, ripe tomatoes, and fresh mushrooms without dark or soft areas. Wash the vegetables thoroughly and dry them before slicing. Excess water can dilute the dressing and collect at the bottom of the bowl.

Thinly sliced vegetables absorb the marinade more effectively than large pieces. Cut the broccoli into small florets and keep the tomato slices thick enough to prevent them from breaking apart during mixing.

Making the Lemon Herb Dressing

Fresh lemon juice supplies acidity, while extra-virgin olive oil creates body and carries the flavours of garlic and oregano. Bragg Liquid Aminos contributes savoury depth and salt. Because it contains soy, the finished salad is unsuitable for anyone with a soy allergy.

Whisk the dressing immediately before pouring it over the vegetables. Lemon juice and olive oil naturally separate when left standing, so the salad should also be stirred again before serving.

Chilling and Serving

Cover the bowl and refrigerate it for at least one hour. This resting time softens the onion and garlic flavours and allows the herbs to season the vegetables. Avoid leaving the salad overnight before its first serving if you prefer particularly crisp vegetables.

Serve Mediterranean Vegetable Salad with grilled fish, chicken, tofu, falafel, hummus, rice, or pita bread. It also pairs well with our Zesty Marinated Vegetables as part of a colourful picnic or barbecue buffet.

Variations and Additions

Add cucumber, red bell pepper, olives, artichoke hearts, chickpeas, or fresh parsley. Chickpeas make the salad more substantial and add plant-based protein. Crumbled feta provides a salty Mediterranean finish when a dairy-free version is not required.

Fresh basil, parsley, or dill can replace some of the dried oregano. For another chilled potato dish, try our Creamy Avocado Potato Salad. Our Roasted Asparagus with Pearl Onions offers a warmer vegetable alternative.

Storage and Food Safety

Transfer leftovers to an airtight container and refrigerate them promptly. Consume the salad within three days. The tomatoes and zucchini will release moisture gradually, so stir everything before serving again.

Freezing is not recommended because the raw vegetables will become soft and watery after thawing. Follow current FDA safe food-handling guidance when washing fresh produce, cooling potatoes, and storing prepared salads.

With its varied vegetables, fresh citrus dressing, and simple preparation, Mediterranean Vegetable Salad makes a versatile summer dish for lunches, picnics, parties, and barbecues.

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Sesame Cumin Potato Wedges

Sesame Cumin Potato Wedges are crispy oven-baked potatoes seasoned with toasted sesame seeds, cumin, garlic, and olive oil. They develop golden edges and fluffy centres, making them an easy savory side dish or snack.

Couverts4 servings

Preparation 10 minutes mins

Preparation time:45 minutes minutes

Cooling Time 5 minutes mins

Total time 1 hour hr

estimated costs pp $0.85

Deel dit recept via E-mail Deel op Facebook Print Recipe

Equipment

• Cutting board
• Kitchen Knife
• Large baking dish,
• Measuring spoons
• Sealable Food Bag
• Silicone spatula

Ingredients

• ▢ 4 large baking potatoes
• ▢ 1 tablespoon extra virgin olive oil
• ▢ 1 tablespoon sesame seeds
• ▢ 1/2 teaspoon ground cumin
• ▢ 1/2 teaspoon kosher salt
• ▢ 1/4 teaspoon garlic powder
• ▢ 1/4 teaspoon ground black pepper
• ▢ Olive oil cooking spray

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Instructions

• Preheat the oven to 220°C.
• Lightly coat a large baking dish with olive oil cooking spray.
• Wash the potatoes thoroughly under cold running water and dry them well.
• Cut each potato lengthwise into wedges approximately 2 cm thick.
• Pour the extra virgin olive oil into a sealable food bag.
• Add the sesame seeds, cumin, kosher salt, garlic powder, and black pepper.
• Add the potato wedges and seal the bag securely.
• Shake until all the wedges are evenly coated with the seasoning mixture.
• Arrange the seasoned potato wedges in a single layer in the prepared baking dish.
• Bake for 22 minutes.
• Turn the wedges carefully.
• Continue baking for another 23 minutes until golden brown, crisp at the edges, and tender inside.
• Remove from the oven and allow to cool for 5 minutes.
• Serve warm.

Notes & Wine Advice

Serving Suggestions

Serve the wedges with hummus, garlic sauce, tahini dressing, ketchup, or a fresh yogurt dip. They work well alongside grilled vegetables, chicken, fish, falafel, or veggie burgers.

Recipe Notes

Cut the potato wedges to an even thickness so they finish cooking at the same time. Arrange them in a single layer with space between the pieces. Overcrowding traps steam and prevents crisp edges from developing.

Variations

Add smoked paprika, ground coriander, chilli powder, turmeric, or onion powder. Replace the sesame seeds with black sesame seeds for a stronger visual contrast. Sweet potatoes can be used, although they may cook more quickly.

Storage

Refrigerate leftover wedges in an airtight container for up to three days. Reheat them in a hot oven or air fryer until thoroughly heated and crisp. Microwaving is possible, but it will produce a softer texture.

Wine Advice

A crisp Sauvignon Blanc balances the warm cumin and toasted sesame flavours. A dry rosé is another suitable choice when serving the wedges at a barbecue or party.

Nutrition values

Serving: 1 serving | Calories: 200 kcal | koolhydraten: 35 g | Eiwitten: 4 g | Vet: 5 g | Verzadigd vet: 1 g | Natrium: 300 mg | Suiker: 2 g

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Course; Oven / Potatoes / Side Dish / Snack / Vegetables

Cuisine; Middle East

Season: All Seasons

Diets; Cow’s Milk Allergy / Dairy-Free / Egg-Free / Gluten-Free / Halal / Healthy / Hindu / Kosher / Lactose Free / Low Fat / Low Sodium / Nut Free / Soy Free / Vegan / Vegetarian / Wheat Free

Occasions Barbecue / Family Dinner / Game Day / Party / Weekend

About Crispy Sesame Cumin Wedges

Sesame Cumin Potato Wedges combine fluffy baking potatoes with toasted sesame seeds, earthy cumin, garlic, and olive oil. Baking them at a high temperature produces golden edges without deep frying. Serve these warmly spiced wedges as a side dish, appetizer, or savoury snack.

The seasoning gives traditional oven-baked potatoes a Middle Eastern character. Cumin supplies warmth and depth, while sesame seeds add a lightly nutty flavour and subtle crunch. Garlic powder distributes evenly across the wedges without creating pieces that could burn during baking.

Choosing the Best Potatoes

Large baking potatoes are ideal because their starchy flesh becomes fluffy inside while the cut surfaces turn golden. Russet potatoes work particularly well. Select firm potatoes without soft patches, sprouts, or green areas.

The skins can remain in place when the potatoes have been cleaned thoroughly. Potato skin adds texture and helps the wedges retain their shape. Scrub each potato under cold running water and dry it carefully before cutting.

Cutting Even Potato Wedges

Cut each potato lengthwise into wedges approximately ¾ inch thick. Keeping the pieces similar in size helps them cook at the same rate. Thin wedges may burn before their centres become fluffy, while excessively thick pieces need additional cooking time.

Drying the potatoes before seasoning is essential. Water on their surfaces prevents the olive oil from coating them properly and creates steam in the baking dish. A dry surface supports better browning and crisper edges.

Coating the Wedges Evenly

A sealable food bag makes it easy to distribute the small amount of oil and seasoning. Add the olive oil, sesame seeds, cumin, garlic powder, salt, and pepper before adding the potatoes. Shake the sealed bag until every piece has a thin and even coating.

A large mixing bowl can be used instead of a bag. Toss the potatoes thoroughly with clean hands or a silicone spatula. Make sure the sesame seeds and spices do not remain concentrated at the bottom of the bowl.

Baking for a Crisp Finish

Arrange the seasoned wedges in a single layer. Leave some space between them so hot air can circulate and moisture can escape. Crowded potatoes steam against each other and remain softer.

Turn the wedges halfway through baking to brown both cut surfaces. They are ready when the edges are golden and a fork slides easily into the centre. For another oven-baked potato dish, try our Rosemary White-Wine Roasted Potatoes.

Serving Ideas and Dips

Serve Sesame Cumin Potato Wedges with hummus, tahini dressing, garlic sauce, ketchup, or a cooling yogurt dip. They pair well with grilled chicken, fish, falafel, roasted vegetables, and veggie burgers. For a fresh contrast, add our Mediterranean Vegetable Salad.

The wedges can also be included on a party platter with olives, cucumber, flatbread, and several dips. Our Broccoli Pesto Spread provides another colourful dipping option.

Variations

Add smoked paprika, chilli powder, ground coriander, turmeric, or onion powder. Black sesame seeds create a stronger colour contrast. Sweet potatoes can replace the baking potatoes, although their higher natural sugar content means they may brown more quickly.

For extra crispness, preheat the baking dish in the oven before carefully adding the seasoned potatoes. Avoid using baking paper when maximum contact browning is preferred.

Storage and Reheating

Refrigerate leftover wedges in an airtight container and consume them within three days. Reheat them in a hot oven or air fryer until thoroughly heated and crisp. A microwave will warm them but cannot restore the crisp exterior.

Follow current FDA safe food-handling guidance when washing potatoes, cooling cooked food, and storing leftovers. With simple spices and a reliable oven method, Sesame Cumin Potato Wedges deliver plenty of flavour without deep frying.

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Savory Zucchini Onion Stir-Fry

Savory Zucchini Onion Stir-Fry combines tender-crisp zucchini and sliced onion with Bragg Liquid Aminos. This quick vegan vegetable dish is ready in minutes and works as a light main course or simple side dish.

Couverts4 servings

Preparation 10 minutes mins

Preparation time:8 minutes minutes

estimated costs pp $0.80

Deel dit recept via E-mail Deel op Facebook Print Recipe

Equipment

• Cutting board
• Kitchen Knife
• Large skillet
• Measuring spoons
• Silicone spatula

Ingredients

For the Vegetables

• ▢ 1 pound Zucchini cut into 2-inch strips
• ▢ 1 medium Yellow Onion sliced
• ▢ 2 tablespoons Water
• ▢ 2 teaspoons Extra-Virgin Olive Oil
• ▢ 4 sprays Olive Oil Cooking Spray

For the Sauce

• ▢ 2 tablespoons Bragg Liquid Aminos

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Instructions

Prepare the Vegetables

• Wash and dry the zucchini.
• Cut the zucchini into 2-inch strips.
• Peel and thinly slice the yellow onion.

Stir-Fry the Vegetables

• Heat a large skillet over medium-high heat.
• Coat the skillet with the olive oil cooking spray.
• Add the extra-virgin olive oil and water.
• Add the zucchini strips and sliced onion.
• Cook over high heat for 5 minutes.
• Stir frequently until the water evaporates.
• Continue cooking until the zucchini and onion are tender-crisp.

Finish the Stir-Fry

• Pour the Bragg Liquid Aminos over the vegetables.
• Stir until the vegetables are evenly coated.
• Remove the skillet from the heat.
• Transfer the Savory Zucchini Onion Stir-Fry to a serving dish.
• Serve immediately.

Notes & Wine Advice

Serving Suggestions

Serve the stir-fry immediately with steamed rice, noodles, tofu, grilled chicken, fish, or dumplings. For a light meal, spoon it over cauliflower rice or add it to a vegetable bowl.

Recipe Notes

Use a wide skillet and cook over high heat so the vegetables remain tender-crisp. Do not overcrowd the pan because excess moisture will steam the zucchini. Bragg Liquid Aminos is naturally salty, so no additional salt is required.

Variations

Add mushrooms, bell pepper, carrots, snap peas, garlic, ginger, chilli flakes, or spring onions. A small amount of toasted sesame oil can be stirred through the vegetables immediately before serving.

Storage

Store leftovers in an airtight container in the refrigerator for up to three days. Reheat them briefly in a hot skillet. Avoid prolonged reheating because the zucchini will soften and release additional moisture.

Wine Advice

A crisp Sauvignon Blanc complements the fresh zucchini and savoury sauce. A dry Riesling is another suitable choice when ginger, chilli, or sesame oil is added.

Nutrition values

Calories: 60 kcal | koolhydraten: 7 g | Eiwitten: 2 g | Vet: 3 g | Verzadigd vet: 0.5 g | Natrium: 480 mg | Suiker: 4 g

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Course; Main Course / Side Dish / Stir-fry / Wok / Stove Top / Vegetables

Cuisine; Asia

Season: Summer

Diets; Cow’s Milk Allergy / Dairy-Free / Egg-Free / Gluten-Free / Halal / Healthy / Hindu / Lactose Free / Low Calorie / Low Carb / Low Fat / Nut Free / Vegan / Vegetarian / Wheat Free

Occasions Family Dinner / Healthy Eating / Lunch / Quick Dinner / Weekend

About Savory Zucchini Onion Stir-Fry

Zucchini Onion Stir-Fry is a quick vegetable dish made with fresh zucchini, sliced onion, olive oil, and Bragg Liquid Aminos. Cooking the vegetables over high heat keeps them tender-crisp, while the savoury sauce adds depth and saltiness. The entire dish can be prepared in less than 20 minutes.

This simple recipe works as a vegetable side dish or a light main course. It contains no dairy products, eggs, nuts, or animal-derived ingredients. Serve it with rice, noodles, tofu, chicken, fish, or another stir-fried dish for a more substantial meal.

Preparing the Zucchini

Choose firm zucchini with smooth, undamaged skin. Smaller and medium-sized zucchini usually contain less water and fewer large seeds than oversized vegetables. Wash and dry them before cutting them into strips approximately two inches long.

Keeping the pieces similar in size helps them cook evenly. Thin pieces soften very quickly, while thick pieces may remain firm in the centre. There is no need to peel the zucchini because its skin adds colour, texture, and structure.

Slicing the Onion

Thinly sliced yellow onion softens during cooking and adds natural sweetness. Separate the slices before placing them in the skillet so they cook evenly. Red onion can be used for extra colour, while spring onions provide a milder alternative.

If you prefer softer onions, cook them for two minutes before adding the zucchini. For vegetables with equal tenderness, add both ingredients together as directed.

Using High Heat

A wide skillet provides enough surface area for moisture to evaporate quickly. Preheat it before adding the vegetables. The water helps the zucchini and onion begin cooking without requiring much oil, but it should evaporate before the sauce is added.

Stir frequently to prevent sticking while still allowing brief contact with the hot pan. Avoid covering the skillet because trapped steam will make the zucchini soft and watery rather than tender-crisp.

Seasoning with Liquid Aminos

Bragg Liquid Aminos supplies a salty, umami-rich flavour similar to soy sauce. It contains soy, so the recipe is unsuitable for anyone with a soy allergy. Because the sauce already contains considerable sodium, additional salt is unnecessary.

Add the liquid aminos only after the water has evaporated and the vegetables are cooked. Stir briefly to coat everything evenly, then remove the skillet from the heat. Prolonged cooking can make the sauce taste overly concentrated.

Serving Ideas

Serve Zucchini Onion Stir-Fry with steamed jasmine rice, brown rice, noodles, quinoa, or cauliflower rice. It pairs naturally with our Sweet and Sour Tofu with Cashews or Szechuan Tofu and Vegetable Stir-Fry.

For additional flavour, drizzle the vegetables with our Simple Ginger Soy Sauce. Reduce the liquid aminos in the original recipe when adding another salty sauce.

Variations

Add sliced mushrooms, bell pepper, carrots, snap peas, cabbage, or broccoli. Fresh garlic and grated ginger can be cooked briefly before adding the vegetables. Chilli flakes, Sriracha, or sliced fresh chilli provide extra heat.

A teaspoon of toasted sesame oil added immediately before serving gives the dish a richer aroma. Garnish with sesame seeds, spring onions, coriander, or finely chopped peanuts when these ingredients suit the required diet.

Storage and Reheating

Allow leftovers to cool before placing them in an airtight container. Refrigerate them promptly and consume them within three days. Reheat the vegetables briefly in a hot skillet until thoroughly heated.

Freezing is not recommended because zucchini releases water and becomes soft after thawing. Follow current FDA safe food-handling guidance when washing produce, cooling cooked vegetables, and storing leftovers.

With minimal preparation and a short cooking time, Zucchini Onion Stir-Fry is a practical way to turn everyday vegetables into a savoury Asian-inspired dish.