Green mixture steamed with honey mustard
Serve an all-in-one side dish of broccoli, green beans, peas and leeks glazed with a sweet vinaigrette. This healthy concoction is the perfect combination of flavors and textures, making for a delicious dining experience. The steamed vegetables retain their natural freshness and bright color, while the honey mustard dressing adds a touch of sweetness and spice. Packed with essential nutrients, this dish not only pleases the taste buds but also nourishes the body. It goes great with a variety of main dishes, making it the ideal choice for any occasion. Make this irresistible green concoction and add a whole new level of deliciousness to your meal!
Ingredients
- 4 tbsp extra virgin olive oil
- 1 tsp whole grain mustard
- ½ tsp honey
- 1 tbsp apple cider vinegar
- 2 leeks, cleaned and cut into coarse rings
- 400 g green beans, cleaned
- 140g thin-stemmed broccoli, cut into smaller pieces
- 200g fresh or frozen peas
Preparation steps
1. Bring a large pot of water to the boil.
2. Whisk the oil with mustard, honey and vinegar in a large bowl and season.
3. Add the leek to the water, bring to the boil again and then simmer gently for 1 minute.
4. Add the beans and cook for 2 minutes.
5. Add broccoli and let everything simmer for 4 minutes.
6. Finally add the peas, bring to the boil again and simmer for another minute.
7. Drain well.
8. Add the cooked vegetables to the large bowl.
9. Toss the vegetables in the dressing.
10. Serve immediately.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 92 | 6g | 1g | 5g | 3g | 3g | 4g | 0g |
Equipment and tools
- Steam basket
- Large mixing bowl
- Whisk
- Sharp knife
- cutting board
Allergen information
This recipe does not contain common allergens such as milk, eggs, wheat, soy, nuts or shellfish. However, if you have certain allergies or dietary restrictions, please double check the ingredient labels before proceeding.
Storage and leftovers
If you have leftovers, store them in an airtight container in the refrigerator. They can be enjoyed within 2-3 days. To reheat, simply steam the mixture again until heated through or microwave for a few minutes.
Health Benefits of Steamed Green Honey Mustard Medley
Green Mix Steamed with Honey and Mustard is a delicious and nutritious dish that combines the goodness of green vegetables with the unique flavors of honey and mustard. This dish not only satisfies your taste buds but also offers several health benefits due to its nutrient-rich ingredients.
1. Green beans
Green beans are an excellent source of fiber, which aids digestion and helps maintain a healthy digestive system. They are also rich in vitamins A, C and K, which act as antioxidants and protect the body from harmful free radicals. In addition, green beans contain minerals such as iron, calcium and magnesium, which are necessary for bone health.
2. Broccoli
Broccoli is a cruciferous vegetable known for its numerous health benefits. It’s packed with vitamins, including vitamin C, which supports a strong immune system, and vitamin K, which promotes good bone health. Broccoli also contains sulforaphane, a compound that has been linked to reduced inflammation and a lower risk of certain cancers. In addition, its high fiber content supports digestion and promotes a healthy intestine.
3. Peas
Peas are a good source of plant-based protein and provide essential amino acids required for muscle growth and repair. They are also rich in vitamins A, C and K as well as folic acid, which is important for DNA synthesis and cell function. Additionally, peas are full of antioxidants, which help protect against chronic diseases and promote heart health.
4. Olive oil
Extra virgin olive oil, used as a dressing in this recipe, is known for its heart-healthy benefits. It is a good source of monounsaturated fats, which help lower bad cholesterol and reduce the risk of heart disease. Olive oil is also rich in antioxidants, including vitamin E, which protects against cell damage and inflammation.
5. Whole grain mustard
Whole grain mustard adds a tangy flavor to this dish and offers several health benefits. Mustard seeds contain a variety of nutrients, including vitamins A, C and K. They are also a good source of essential minerals such as iron, calcium and potassium. Additionally, mustard seeds are known for their anti-inflammatory and antibacterial properties, which support overall immune health.
6. Sweetheart
Honey, a natural sweetener, is used sparingly in this recipe to add a touch of sweetness. It contains antioxidants that fight oxidative stress and inflammation in the body. Honey also has antibacterial properties and can help soothe a sore throat or cough. However, due to its high sugar content, it should be consumed in moderation.
7. Apple cider vinegar
Apple cider vinegar is used to enhance the flavor of the honey mustard dressing. It is believed to have various health benefits including improved digestion, lowering cholesterol and better blood sugar control. Apple cider vinegar can also help with weight management and promote satiety.
By incorporating this green mixture steamed with honey and mustard into your diet, you can enjoy a tasty and nutritious meal that supports your overall health and well-being. Remember to use fresh, high-quality ingredients to get the most benefit.
