Tinga de Verduras

Tinga de Verduras is a vibrant Mexican dish featuring a medley of vegetables simmered in a smoky, spicy tomato sauce. This dairy-free side dish is both hearty and nutritious, perfect for complementing any meal.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, thinly sliced
• Garlic - 2 cloves, minced
• Red bell pepper - 1, sliced
• Zucchini - 1 medium, diced
• Carrot - 1 medium, diced
• Tomatoes - 2 medium, chopped
• Chipotle pepper in adobo sauce - 1, minced
• Vegetable broth - 1 cup
• Oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Cilantro - for garnish

Steps

1. Heat the olive oil in a skillet over medium heat.
2. Add the sliced onion and minced garlic, sautéing until the onion becomes translucent, about 5 minutes.
3. Stir in the sliced red bell pepper, diced zucchini, and diced carrot, cooking for an additional 5-7 minutes until the vegetables soften.
4. Add the chopped tomatoes, minced chipotle pepper, vegetable broth, oregano, salt, and black pepper to the skillet.
5. Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for 10-15 minutes, allowing the flavors to meld.
6. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 180
• Protein: 3 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and minerals from a variety of vegetables.
• Contains antioxidants from tomatoes and peppers, which may support heart health.

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