Savory summer hash
This plant-based dish features a variety of summer vegetables.
This recipe may look like a hodgepodge of ingredients, but it is a delicious way to use a variety of summer vegetables and add more whole foods to your diet. Served over quinoa, this vegetable hash is a hearty and satisfying meal.
Servings: 6 to 8
Ingredients
- 4 cups water
- 2 cups quinoa
- 4 garlic cloves, minced
- 1/2 red onion, diced into 1/2-inch pieces
- 2 medium red potatoes, scrubbed and then diced into 1/2-inch pieces
- 1 cup white wine, divided
- 1 pound fresh green beans, trimmed and cut into 1/2-inch lengths
- 1/2 pound mushrooms, diced into 1/2-inch pieces
- 1 teaspoon dried sage
- 1 teaspoon dried oregano
- 3 tablespoons fresh parsley
- 1/3 cup lemon juice
- 1/4 to 1/2 teaspoon of salt, to taste
- 1 tablespoon cornstarch
- 2 medium tomatoes, diced into 1/2-inch pieces
- 2 cobs of corn, kernels cut off the cob
Directions
- In a medium saucepan, add the water and bring to a boil. Add the quinoa, turn the heat down to a simmer, cover, and cook for 10 to 15 minutes or until the water is absorbed.
- Heat a large nonstick skillet or wok over medium heat. Add the garlic, onions, and potatoes and stir every 2 to 3 minutes. Add 1/3 cup of the wine every 3 minutes to steam the potatoes and form a reduction. After 10 minutes, add the green beans, mushrooms, dried sage, dried oregano, fresh parsley, lemon juice, and salt and cook for 5 minutes.
- Add the cornstarch, tomatoes, and corn to the vegetable mixture. Stir and cook until the sauce begins to thicken. Serve the hash over quinoa.
Nutrition information (per serving)
- Calories: 380
- Total fat: 5 g
- Saturated fat: 05 g
- Cholesterol: 0 mg
- Sodium: 125 mg
- Total carbohydrate: 67 g
- Dietary fiber: 9 g
- Total sugars: 8 g
- Protein: 14 g
- Potassium: 1,228 mg
(Recipe from Healthy Heart, Health Planet, 2014)