Benefits of Frozen Vegetables
One of the challenges of eating healthy is finding foods that are easy to prepare, yet still nutritious. That’s why frozen vegetables are a great option. They are convenient, cost-effective, and can be incorporated into many different recipes. Plus, they are just as healthy as fresh vegetables. In fact, in many cases, frozen vegetables may be even better.Frozen vegetables are typically picked at the peak of ripeness and then immediately flash-frozen to preserve their nutrients. This means that they often have more nutrients than fresh vegetables, which may have been sitting on supermarket shelves for days or even weeks.Another benefit of frozen vegetables is that you can buy them in bulk and keep them in your freezer for months. This means that you always have them on hand for quick and easy meals.
Recipe 1: Vegetarian Stir Fry
Ingredients:- 1 bag of frozen stir-fry vegetables- 1 tablespoon vegetable oil- 1 tablespoon soy sauce- 1 teaspoon honey- 1 teaspoon minced ginger- 1 clove minced garlic- 1/4 teaspoon red pepper flakesInstructions:1. Heat vegetable oil in a large skillet over medium-high heat.2. Add frozen stir-fry vegetables and cook until they are heated through, about 5-7 minutes.3. While the vegetables are cooking, mix together soy sauce, honey, ginger, garlic, and red pepper flakes in a small bowl.4. Add the soy sauce mixture to the skillet and stir-fry for another 2-3 minutes.5. Serve over brown rice or quinoa.This stir fry is a great way to incorporate a variety of vegetables into your meal. Plus, the honey and red pepper flakes add a sweet and spicy flavor that makes it even more delicious.
Recipe 2: Broccoli Cheddar Soup
Ingredients:- 1 bag of frozen broccoli- 3 cups vegetable broth- 1 cup shredded cheddar cheese- 1/4 cup heavy cream- 1 tablespoon butter- 1/4 teaspoon garlic powder- Salt and pepper to tasteInstructions:1. In a large pot, melt butter over medium heat.2. Add frozen broccoli and garlic powder and cook for 5-7 minutes, or until the broccoli is tender.3. Add vegetable broth and bring to a boil.4. Reduce heat and let simmer for 10-15 minutes.5. Blend the soup in a blender until smooth.6. Return the soup to the pot and stir in the cheddar cheese and heavy cream.7. Season with salt and pepper to taste.This soup is creamy, cheesy, and packed with broccoli. It’s perfect for a cold day and can be made in under 30 minutes.
Recipe 3: Spinach and Cheese Stuffed Shells
Ingredients:- 1 bag of frozen spinach- 1 package of jumbo pasta shells- 2 cups ricotta cheese- 1 cup shredded mozzarella cheese- 1/4 cup grated Parmesan cheese- 1 egg- 1/4 teaspoon garlic powder- Salt and pepper to taste- 2 cups marinara sauceInstructions:1. Cook pasta shells according to package instructions and set aside.2. Preheat oven to 375°F.3. In a medium bowl, mix together spinach, ricotta cheese, mozzarella cheese, Parmesan cheese, egg, garlic powder, salt, and pepper.4. Stuff each shell with the spinach and cheese mixture.5. Pour marinara sauce into a 9×13 inch baking dish.6. Place stuffed shells on top of the sauce.7. Cover and bake for 25-30 minutes.8. Remove cover and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.This dish is a crowd-pleaser and a great way to sneak in some extra veggies. Plus, it can be made ahead of time and reheated for a quick and easy meal.
Recipe 4: Vegetable Fried Rice
Ingredients:- 1 bag of frozen mixed vegetables- 3 cups cooked rice- 2 tablespoons vegetable oil- 2 cloves minced garlic- 2 teaspoons minced ginger- 2 eggs- 2 tablespoons soy sauce- 1 tablespoon sesame oil- Salt and pepper to tasteInstructions:1. Heat vegetable oil in a large skillet over medium-high heat.2. Add frozen mixed vegetables, garlic, and ginger, and cook for 5-7 minutes.3. Move the vegetables to the side of the skillet and crack the eggs into the empty space. Scramble the eggs until they are cooked through.4. Add cooked rice to the skillet and stir-fry for 2-3 minutes.5. Add soy sauce and sesame oil and stir-fry for another 2-3 minutes.6. Season with salt and pepper to taste.This vegetable fried rice is a healthier version of the takeout classic. It’s a great way to use up leftover rice and can be customized with any vegetables you have on hand.
Recipe 5: Sweet Potato and Black Bean Enchiladas
Ingredients:- 1 bag of frozen sweet potato chunks- 1 can black beans, drained and rinsed- 1/2 cup salsa- 1/2 cup enchilada sauce- 8 tortillas- 1 cup shredded cheddar cheese- Sour cream and cilantro for servingInstructions:1. Preheat oven to 375°F.2. Microwave the frozen sweet potato chunks according to package instructions.3. In a large bowl, mix together sweet potato chunks, black beans, and salsa.4. Warm the tortillas in the microwave for 10-20 seconds.5. Spread a spoonful of enchilada sauce on each tortilla.6. Add a generous scoop of the sweet potato and black bean mixture to each tortilla.7. Roll up the tortillas and place them in a 9×13 inch baking dish.8. Pour the remaining enchilada sauce over the tortillas and sprinkle with shredded cheddar cheese.9. Cover with foil and bake for 15-20 minutes.10. Remove foil and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.11. Serve with sour cream and cilantro.These sweet potato and black bean enchiladas are a vegetarian twist on a classic dish. They are filling, flavorful, and easy to make.
Eating healthy doesn’t have to be complicated or time-consuming. By using frozen vegetables, you can easily incorporate nutritious foods into your diet. These five recipes are just a few examples of the many delicious meals that can be made with frozen vegetables. So the next time you’re at the grocery store, stock up on some bags of frozen veggies and start cooking! Thank you for reading and happy cooking!