3 ways to enjoy more in-season vegetables

Looking for more delicious dishes? Check out From the Heart, Nutrition Actions newest cookbook by Kate Sherwood, The Healthy Cook. The recipes in this post were developed by Kate.

From the Heart cover photo

Tomatoes, zucchini, bell peppers, cucumbers. Can’t get enough summer vegetables? Try them in one of these simple dishes.

Tomato Herb Pita Salad

Herbs bump up the flavor of any dish. Use soft herbs like basil, dill, cilantro, parsley, and mint by the handful.

Time: 10 minutes

Serves 2

Ingredients:

1 6-inch whole wheat pita, toasted until crisp
3 Tbs. extra-virgin olive oil
1½ Tbs. red wine vinegar
¼ tsp. kosher salt
1 cup chopped cucumbers
2 cups chopped tomatoes
¼ cup cilantro and/or mint, chopped
¼ cup flat-leaf parsley, chopped
¼ cup dill, chopped
2 scallions, sliced

Directions:

1. Break the pita into small pieces.

2. In a large bowl, whisk together the oil, vinegar, and salt.

3. Toss with the cucumber, tomatoes, herbs, scallions, and pita.

Nutrition Information:

Per serving (2 cups):

  • Calories: 290
  • Total Fat: 22 g
  • Sat Fat: 3 g
  • Carbs: 23 g
  • Fiber: 5 g
  • Protein: 6 g
  • Sodium: 390 mg

Veggie Sauté with Bulgur

This super-satisfying sauté shifts the focus from grains to vegetables. Don’t want to read the recipe? Just chop and sauté 4 cups of whatever vegetables are in the bin, toss with soaked bulgur, season, and enjoy.

Time: 20 minutes

Serves 4

Ingredients:

½ cup bulgur
2 Tbs. extra-virgin olive oil, divided
½ lb. small zucchini, chopped
½ red bell pepper, chopped
½ yellow bell pepper, chopped
1 bunch scallions, chopped
freshly ground black pepper, to taste
¼ tsp. kosher salt

1. Soak the bulgur in ¾ cup hot water for at least 10 minutes.

2. Meanwhile, in a large non-stick pan, heat 1 Tbs. of the oil over medium heat. Sauté the zucchini until lightly browned, 2-3 minutes. Remove from the pan.

3. Sauté the peppers and scallions in the remaining 1 Tbs. of oil until they start to brown, 2-3 minutes. Return the zucchini to the pan and stir in the bulgur.

4. Cook while stirring until the bulgur is hot and any water is absorbed, 1-2 minutes.

5. Season with black pepper and up to ¼ tsp. of salt.

Nutrition Information:

Per serving (1 cup):

  • Calories: 160
  • Total Fat: 7 g
  • Sat Fat: 1 g
  • Carbs: 21 g
  • Fiber: 4 g
  • Protein: 4 g
  • Sodium: 140 mg

Tomato Pesto Pasta

No summer tomatoes? Cherry tomatoes taste great year-round.

Time: 20 minutes

Serves 4

Ingredients:

1 pint cherry tomatoes or 2 cups chopped fresh tomatoes
1 cup basil
1 clove garlic, minced
¼ cup pine nuts, toasted
¼ cup extra-virgin olive oil
¾ tsp. kosher salt
½ lb. whole wheat pasta
½ lb. chopped broccolini or broccoli florets

Directions:

1. Put a large pot of water on to boil.

2. Combine the tomatoes, basil, garlic, pine nuts, olive oil, and salt in a food processor. Process until the ingredients are well combined into a sauce. (It will be thin. That’s fine.)

3. Boil the pasta according to the package instructions. One minute before the pasta is done, add the broccolini (or broccoli).

4. Drain the pasta and broccolini well and return them to the pot on low heat. Add the sauce and stir until hot, about 1 minute.

Nutrition Information:

Per serving (1 1/2 cups):

  • Calories: 410
  • Total Fat: 20 g
  • Sat Fat: 3 g
  • Carbs: 51 g
  • Fiber: 8 g
  • Protein: 12 g
  • Sodium: 390 mg

Enjoy these recipes? From the Heart—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—helps you follow the top-rated DASH diet. Get healthy while enjoying Spicy BBQ Tofu & Black Bean Salad, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.

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