| Prep: 20 mins | Cook: 20 mins – 25 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 180 | 12g | 2g | 18g |
| sugars | fibre | protein | salt |
| 6g | 4g | 5g | 0.35g |
Tucked fondly in the album of family memories, is a remarkable dish brimming with vibrant colors and flavors: Sauteed Vegetables with Tis. This recipe borrows the comfort felt in the Irish kitchen of my grandparents and marries it flawlessly with the inherent health benefits of its ingredients. Seamlessly fused in a pan are the spectrum of colorful bell peppers, succulent zucchinis, and aromatic red onions, loyally accompanied by cherry tomatoes, broccoli, and the unique sponge gourds known as Tis. Each bite of the dish is a genuine testament to tasteful nutrition, mirroring the nourishing love and flavor of my family hearth.
The Healthy Harmony of Flavors
Each ingredient in the Sauteed Vegetables with Tis brings with it a string of health benefits. The olive oil, a blessing of the Mediterranean, comes packed with heart-healthy monounsaturated fats and antioxidants. On the other hand, bell peppers and zucchinis house a treasure of vitamins A, C and fiber. The humble garlic cloves, cherry tomatoes, and the power-packed broccoli just amplify the nutritional value of the dish. And then we have the star — Tis, these gourds are an excellent source of Vitamin A and C. Every nutrient and flavor are juggled enhancing each other’s presence, such is the magic of this recipe.
The Family Connection
As a child watching my grandparents in the kitchen, it was a regular thing to find them skillfully combining healthy produce in ways that were shockingly delicious. This recipe is a tribute, a homage if you will, to those hearty meals that warmed our household each day. It is this ‘art of blending’ that I attempt to replicate in Sauteed Vegetables with Tis, reminiscing those joyous times with my family, while sitting at the dining table with my partner Laura and our baby boy now.
This dish also serves as a delightful accompaniment to Oven-Roasted Salmon with Spring Pea Sauce, or can be a healthier substitute for the traditional Irish dish of Colcannon. The sauteed vegetables balance the rich flavor of the salmon and lends a healthy twist to the classic mashed potatoes and kale combination seen in Colcannon.
So, next time you are looking for a recipe that is a medley of health, taste and personal memories choose Sauteed Vegetables with Tis, a beautiful culinary tradition from my home to yours!
What You’ll Need
- 2 tablespoons olive oil
- 1 large red bell pepper, sliced
- 1 large yellow bell pepper, sliced
- 1 large green bell pepper, sliced
- 2 medium zucchinis, sliced
- 1 large red onion, sliced
- 2 cups of cherry tomatoes
- 3 cloves of garlic minced,
- 2 cups of broccoli florets
- Salt, to taste
- Pepper, to taste
- 3 tablespoons of balsamic vinegar
- 2 tablespoons of fresh basil, chopped
- 6 Tis (sponge gourds), peeled and chopped
Method
Step One
Heat up the olive oil in a large saucepan over medium heat.
Step Two
Add in the red, yellow and green bell peppers, and sauté them until they start to soften.
Step Three
Add in the zucchinis and red onion, and continue to sauté until all the vegetables are tender.
Step Four
Next, add in the cherry tomatoes, minced garlic, and broccoli florets to the saucepan. Stir well and let it cook for a few more minutes.
Step Five
Season the vegetable mixture with salt and pepper, to taste.
Step Six
Pour the balsamic vinegar over the sautéed vegetables, ensuring they’re all well coated, and let it cook for another 2-3 minutes.
Step Seven
Now, add in the chopped basil and peeled and chopped Tis (sponge gourds). Stir well to mix the herbs and gourds into the vegetables.
Step Eight
Cook the mixture until the gourds are tender. Once everything is well combined and cooked, your Sauteed Vegetables with Tis are ready to be served.
