Name: Simple One-Pot Vegetable and Protein Dish
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Healthy
Ingredients: 1 tablespoon olive oil or neutral oil, plus extra for finishing; 1 medium onion, thinly sliced; 2 cloves garlic, minced; 1 pound lean protein or plant-based alternative, cubed or sliced; 2 cups mixed vegetables, chopped (carrots, bell pepper, zucchini, or seasonal favorites); 1 teaspoon ground cumin; 1 teaspoon smoked paprika; 1/2 teaspoon salt, more to taste; 1/4 teaspoon black pepper; 1 cup low-sodium broth or water; 1 can (14 ounces) diced tomatoes, drained if you prefer less liquid; Juice of half a lemon or lime; 1/4 cup fresh parsley or cilantro, chopped; Optional: a handful of toasted nuts or seeds for crunch; Optional: plain yogurt or a dollop of mashed avocado for serving

Description

A comforting one-pot meal that brings the family together with simple ingredients and warm flavors.

Ingredients

Scale

1 tablespoon olive oil or neutral oil, plus extra for finishing
1 medium onion, thinly sliced
2 cloves garlic, minced
1 pound lean protein or plant-based alternative, cubed or sliced
2 cups mixed vegetables, chopped (carrots, bell pepper, zucchini, or seasonal favorites)
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon salt, more to taste
1/4 teaspoon black pepper
1 cup low-sodium broth or water
1 can (14 ounces) diced tomatoes, drained if you prefer less liquid
Juice of half a lemon or lime
1/4 cup fresh parsley or cilantro, chopped
Optional: a handful of toasted nuts or seeds for crunch
Optional: plain yogurt or a dollop of mashed avocado for serving

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Instructions

Heat the oil in a wide skillet over medium heat. Add the onion and cook until it softens and begins to brown at the edges, about 6 minutes.
Add the garlic and spices. Stir for 30 seconds until fragrant.
Increase the heat to medium-high and add the protein. Let it brown on one side before stirring, about 3 minutes.
Add the mixed vegetables and cook until they begin to soften, about 4 minutes.
Pour in the broth and tomatoes. Bring to a gentle simmer, cover partially, and let cook for 8 to 10 minutes until the flavors meld and the protein is cooked through.
Finish with lemon or lime juice and fresh herbs. Taste and adjust salt and pepper.
Serve warm with yogurt or avocado if you like. Sprinkle with toasted nuts or seeds for crunch.

Notes

Keep an eye on texture and adjust cooking times as needed. This dish is adaptable – feel free to use any vegetables or protein you have on hand.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Main Course
Method: Stovetop
Cuisine: Healthy

Nutrition

Serving Size: 1 serving
Calories: 350
Sugar: 5g
Sodium: 400mg
Fat: 12g
Saturated Fat: 4g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 3g
Protein: 15g
Cholesterol: 30mg