CRISPY STEAMED VEGETABLES WITH GREEK YOGURT SAUCE
INGREDIENTS
- 1 Small cauliflower
- 1 Fennel
- 2 Carrots
- 3 Zucchini
- 1 Red pepper
- 300g beans
For the sauce:
- 1 carton of Greek yogurt
- 1 carton of low-fat white yoghurt
- 1 lemon
- 1 Bunch of chives, parsley or mint
- Extra virgin olive oil
- Salt
- Pepper
NUTRITIONAL VALUE
- Energy value: 178 kcal (portion)
- Features: Rich in fiber (5.5g per serving), mineral salts (especially calcium and potassium) and vitamins
METHOD
Peel, wash and chop vegetables in even sizes.
Spread the vegetables out on a baking tray and steam them in a steam oven at 100 degrees C for 5-7′, then drain. If you do not have a steamer, place vegetables in basket placed in a pot with water. Water should not come into contact with the vegetables. Cook to reach desired taste. Remove from pot and dry vegetables.
For the sauce: Put 2 types of yogurt, grated lemon zest and juice in a bowl. Mix well. Season with oil, salt and pepper and mix well.
Before serving, add the finely chopped chives or parsley.
CHEF’S TIP
To keep the colour of the vegetables, as soon as they are cooked, immerse them in cold water for 1 minute. Drain and dry.
… AN EXPLOSION OF COLOR AND MORE!
PROPERTIES
This dish satisfies both sight and organism. The vegetable mix ensures a great supply of vitamins, minerals and fiber. There is also an intake of calcium, iron, phosphorus, magnesium and potassium thanks to the minerals. Vitamins include vitamin C, B, and carotenoids (precursors of vitamin A).
NOTE
Steaming is one of the healthiest cooking methods as it does not require the addition of oils. Moreover, it does not lead to the formation of toxic substances or cause difficult digestion as can happen with frying and grilling. It does not require long cooking times. As the food is not in contact with water, nutrients and vitamins are not lost.
On the other hand, if vegetables are boiled in water, about 75% of nutrients (vitamin C and B1) are lost and also saline components (calcium and potassium). To overcome this problem, cooking water from vegetables can be used to make soups even if some properties are lost due to prolonged action of heat.
The Greek yogurt sauce that accompanies the vegetables is low in fat, high in protein and calcium (150mg/100mL). Simple sugars and lactose (0.5g/100mL) are reduced. Greek yogurt contains a great number of probiotics – live organisms that are very beneficial for us. This recipe, which is plant-based, provides a good intake of fiber which helps fight constipation. In addition, the Greek yogurt sauce makes it a balanced second course.