Savory summer hash

This plant-based dish features a variety of summer vegetables.

Contributed by Rajiv Misquitta, MD


Savory summer hash

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

  1. 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.
  2. 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.
  3. 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: 0.5 g
  • Cholesterol: 0 mg
  • Sodium: 125 mg
  • Potassium: 1228 mg
  • Total Carbohydrate: 67 g
  • Dietary Fiber: 9 g
  • Total Sugars: 8 g (includes added sugars)
  • Protein: 14 g

(Recipe from Healthy Heart, Health Planet, 2014)


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