Mixed Vegetables in a Spicy Tomato Sauce

Bursting with vibrant colors and bold flavors, Mixed Vegetables in a Spicy Tomato Sauce is a wholesome, plant-based dish that’s as comforting as it is nutritious. This recipe combines an aromatic blend of garlic, ginger, and warming spices like cumin, coriander, and turmeric with a medley of fresh vegetables simmered in a rich tomato broth. The gentle heat from red chili flakes adds just the right amount of spice, while the interplay of textures from tender carrots, zucchini, and green beans keeps every bite exciting. Ready in just 45 minutes and perfect for meal prep, this vegan and gluten-free dish is a versatile option for lunch or dinner. Serve it over fluffy rice, hearty quinoa, or with crusty bread to savor every drop of the luscious sauce. Perfect for those seeking a healthy, flavorful, and easy-to-make vegetable curry-style recipe.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon fresh ginger, minced
• 0.5 teaspoons red chili flakes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 1 14-ounce can canned diced tomatoes
• 1 cup vegetable broth
• 1 medium carrot, diced
• 1 medium zucchini, chopped
• 1 medium red bell pepper, chopped
• 1 cup green beans, trimmed and cut into 2-inch pieces
• 0.5 cup frozen peas
• 0.75 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large skillet or saucepan over medium heat.

Step 2

Add the chopped onion and sauté for 3-4 minutes until softened and golden brown.

Step 3

Stir in the minced garlic, ginger, and red chili flakes. Cook for 1 minute until fragrant.

Step 4

Add the ground cumin, coriander, and turmeric. Stir well to combine and toast the spices for 30 seconds.

Step 5

Pour in the canned diced tomatoes and use a spoon to break them apart if necessary. Cook for 5 minutes, stirring occasionally, until the tomatoes thicken slightly.

Step 6

Add the vegetable broth and bring the mixture to a simmer.

Step 7

Stir in the diced carrots, zucchini, red bell pepper, and green beans. Cover the skillet and cook for 15-18 minutes, stirring occasionally, until the vegetables are tender but not overcooked.

Step 8

Add the frozen peas, salt, and black pepper. Stir well and cook for an additional 2-3 minutes to heat the peas through.

Step 9

Taste and adjust seasonings as needed. If you prefer a spicier dish, you can add more red chili flakes at this stage.

Step 10

Remove from heat and garnish with fresh cilantro, if desired. Serve hot with rice, quinoa, or crusty bread.

Nutrition Facts

Serving size	(1417.0g)

Amount per serving	% Daily Value*
Calories	803.8

Total Fat 45.0g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 6.8g
Cholesterol 7.9mg	0%
Sodium 2926.1mg	0%
Total Carbohydrate 86.8g	0%
Dietary Fiber 28.4g	0%
Total Sugars 42.1g
Protein 21.8g	0%

Vitamin D 0IU	0%
Calcium 367.1mg	0%
Iron 10.9mg	0%
Potassium 3005.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.2%

Protein: 10.4%

Carbs: 41.4%