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Are you looking for a quick way to prepare vegetables on the Mediterranean Diet? Try easy julienned veggies. This method of preparing vegetables gives a unique presentation and is a great way to incorporate healthy root vegetables into your diet.
I chose a mixture of carrots, broccoli stalks, and parsnips so the finished dish would be colorful. Others will work too. The key is to pick vegetables with similar denseness so they cook in a similar way.
We eat broccoli and carrots a lot at our house and I was looking for a more flavorful way to prepare them.
I was also looking for a way to incorporate more vegetable variety into our meals. This is a great recipe to use up broccoli stalks that are often discarded.
For this recipe I used the following:
- extra virgin olive oil
- salt and pepper.
I love the taste of these veggies sauteed with extra virgin olive oil and seasoned with sea salt and pepper. For variety, add garlic or other spices too.
Start with heating water in a large pot over high heat.
Next scrub vegetables underwater. Use a hand peeler to scrape the outer skin from the vegetables.
Use a knife to cut the vegetables into the desired size. It's best to be as consistent as possible when cutting the vegetables.
When water has come to a rolling boil, carefully add vegetables to the water.
Boil for 2-3 minutes.
Remove vegetables and add to an ice water bath to stop the cooking process.
Remove vegetables from the water and drain on a paper towel.
Heat Olive oil in a frying pan over medium heat. Add the vegetables to the oil and saute for 3-5 minutes until they are fork-tender.
Remove from pan and serve immediately.
The best vegetables to julienne are root vegetables or those with flesh or stem that is solid and firm.
For this recipe, I chose carrots, broccoli stalks, and parsnips. You could easily choose rutabagas, turnips, or winter squash. Use what you already have in your pantry.
Julienning vegetables is super easy.
Start by washing the vegetables underwater. Use a hand peeler to remove the outside layer or skin of the vegetable.
Next, use a knife to cut the vegetables into 1/4 inch sticks that are 2-3 inches long.
For peeling the skin from vegetables, I love this hand peeler. #ad It is comfortable and easy to grip when you are peeling a large number of vegetables.
To retain the color and flavor of the julienned veggies, blanch the vegetable strips for 2 minutes.
Fill a large pot with water and bring to a boil over medium-high heat.
Add julienned vegetables. Water should return to a boil in approximately one minute. Boil for 2 minutes.
Fill a large bowl with ice and water.
Use a strainer to remove the vegetables from the boiling water and immediately submerge the strips into the bowl filled with ice and water.
This will stop the cooking process. Now you can freeze the vegetables for storage or prepare them in your recipe.
Blanching is a quick-cooking process that so worth the extra minutes and pan. To make the transfer of the vegetables to the ice bath easier I use this long-handled strainer.
To learn more about common vegetables to add flavor and variety to meals on the Mediterranean Diet, read my post, Colorful Mediterranean Diet Vegetables.
What to Serve with Easy Julienned Veggies
June 2021 Update: Updated post with instruction details and updated images.