Making the Seasoned Vegetables Sauté
Cooking Class
Making the Seasoned Vegetable Sauté
Ingredients
1 to 2 tablespoons of oil (olive)- optional
½ medium sized red Onion, small chop
1 Garlic Clove, minced
1 cup of Mushrooms, chopped
½ cup Zucchini, chopped
½ cup Summer Squash, chopped
1 cup Spinach leaves, chopped or julienne
up to 1 T Coconut Aminos
1/4 cup, Vegetable Broth or purified water, for moisture when sticking
up to ½ - 1 tsp Sea salt
½ tsp- 1 tsp Onion Powder, Garlic Powder, Cumin, Dried Mixed Herbs (Parsley, Cilantro, Thyme)
micro Sprouts, for garnish
Prep
Heat a pan to a medium heat, add desired oil of choice, once heated, add in onions, sauté until translucent, add in garlic and a pinch of sea salt.
Sauté for a few minutes; add mushrooms; add onion and garlic powder, and a splash of coconut aminos or soy sauce; sauté until mushrooms are seasoned thoroughly.
Add in chopped zucchini and squash, add more seasonings of choice sea salt, onion and garlic powder spices and dried herbs.
Taste once seasoning is reached, add in chopped spinach, sauté until wilted.
Serve hot, add love and enjoy!
Scroll down to the worksheet and see what you’ve learned!
Veggies Worksheet
Goal
Learn to combine a variety of vegetables and spices for a flavorful sauté with the right amount of crunch.
Learn why "eating the rainbow" can lead to a more nutritious meal.
What I Learned
There are at least 7 game-changers in Chef Araba's Seasoned Vegetables video. Jot down the answers as she discusses the questions below:
*For more information on a topic, check the listed section of our References (page 51).
1) What is the "building method" for combining veggies?
2) What types of veggies should I add first when I'm "building" a sauté?
3) When I prepare veggies, is it better to have more colors or fewer colors?
4) What type of spatula should I avoid with metal and non-stick pots?
5) Can a dull knife be dangerous?
6)Is it cheaper to buy produce at a supermarket or locally (urban farm or market)?
7) Chef Araba says which 2 seasonings are mandatory to pull out veggie flavor
Try the Bonus Recipe
Watch Chef Araba’s Other Cooking Classes
Watch the Conversation Between Chef/Educator Araba and Dr. Wuse
