# Garlic Tossed Vegetables

## Description
A quick and healthy recipe for garlic tossed mixed vegetables, perfect as a side dish. This simple preparation involves boiling and then sautéing vegetables with butter, garlic, and spices.

## Quick Facts
- Calories: 156 per serving
- Prep Time: 7 minutes
- Cook Time: 10 minutes
- Total Time: 17 minutes
- Servings: 2
- Difficulty: easy
- Cuisine: Global
- Health Score: 8.5/10

## Nutrition Per Serving
- Calories: 156
- Protein: 5g
- Carbohydrates: 23g
- Fat: 6g
- Fiber: 7g
- Sugar: 9g
- Sodium: 488mg

## Dietary Information
This recipe is: Vegetarian, Gluten-Free, Nut-Free

## Ingredients (2 servings)
- 1 medium Carrot (cut into sticks)
- 1 medium Zucchini (cut into sticks)
- 1 small head Broccoli (cut into florets)
- 1 cup Green Beans (trimmed and cut)
- 1 cup Cauliflower (cut into florets)
- 1 tablespoon Butter
- 3 cloves Garlic (minced)
- 1 teaspoon Chili Flakes
- 0.5 teaspoon Salt
- 0.25 teaspoon Black Pepper

## Instructions
1. Wash and prepare the vegetables. Cut 1 medium carrot into sticks, 1 medium zucchini into sticks, 1 small head of broccoli into florets, trim and cut 1 cup of green beans, and cut 1 cup of cauliflower into florets.
2. Boil the harder vegetables first. Add the cut carrot sticks and green beans to a pot of boiling water and boil for a few minutes until slightly tender. Remove them from the water and transfer to a bowl of ice water to stop cooking.
3. Next, boil the remaining vegetables. Add the cauliflower florets, broccoli florets, and zucchini sticks to the same boiling water. Boil for a few minutes until slightly tender. Remove them from the water and transfer to the bowl with the other vegetables.
4. Heat 1 tablespoon of butter in a pan over medium heat. Add 3 minced garlic cloves and sauté until fragrant, about 30 seconds.
5. Add 1 teaspoon of chili flakes, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper to the pan with the garlic. Stir well to combine the seasonings.
6. Add all the boiled vegetables to the pan with the butter and seasonings. Toss everything together thoroughly to coat the vegetables evenly. Cook for 1-2 minutes, stirring occasionally, until heated through.
7. Serve the garlic tossed vegetables immediately as a healthy side dish.

## Allergen Information
Contains: dairy

## Tags
healthy, quick, vegetarian, side-dish

## Source
Recipe by: @THEDIYCHEFOFFICIAL
Video: https://youtube.com/shorts/U1K52552Ib4?si=NMVXrx1OQyBMy-kV

## Machine-Readable Data

### Recipe Metadata
```json
{
  "id": "ada7d83a-d9e7-43f8-93b5-76d05d659770",
  "youtube_id": "U1K52552Ib4",
  "title": "Garlic Tossed Vegetables",
  "cuisine_type": "Global",
  "meal_type": [
    "lunch",
    "dinner",
    "snack"
  ],
  "difficulty_level": "easy",
  "servings": 2,
  "prep_time_minutes": 7,
  "cook_time_minutes": 10,
  "total_time_minutes": 17,
  "health_score": 8.5,
  "created_at": "2025-07-02T03:08:58.000Z",
  "updated_at": "2025-07-02T03:08:58.000Z"
}
```

### Ingredients Data
```json
{
  "servings": 2,
  "ingredients": [
    {
      "name": "Carrot",
      "amount": 1,
      "unit": "medium",
      "notes": "cut into sticks"
    },
    {
      "name": "Zucchini",
      "amount": 1,
      "unit": "medium",
      "notes": "cut into sticks"
    },
    {
      "name": "Broccoli",
      "amount": 1,
      "unit": "small head",
      "notes": "cut into florets"
    },
    {
      "name": "Green Beans",
      "amount": 1,
      "unit": "cup",
      "notes": "trimmed and cut"
    },
    {
      "name": "Cauliflower",
      "amount": 1,
      "unit": "cup",
      "notes": "cut into florets"
    },
    {
      "name": "Butter",
      "amount": 1,
      "unit": "tablespoon",
      "notes": null
    },
    {
      "name": "Garlic",
      "amount": 3,
      "unit": "cloves",
      "notes": "minced"
    },
    {
      "name": "Chili Flakes",
      "amount": 1,
      "unit": "teaspoon",
      "notes": null
    },
    {
      "name": "Salt",
      "amount": 0.5,
      "unit": "teaspoon",
      "notes": null
    },
    {
      "name": "Black Pepper",
      "amount": 0.25,
      "unit": "teaspoon",
      "notes": null
    }
  ]
}
```

### Nutrition Data (per serving)
```json
{
  "calories": 156,
  "macros": {
    "protein_g": 5,
    "carbs_g": 23,
    "fat_g": 6,
    "fiber_g": 7,
    "sugar_g": 9,
    "sodium_mg": 488
  },
  "dietary_tags": {
    "vegan": false,
    "vegetarian": true,
    "gluten_free": true,
    "dairy_free": false,
    "nut_free": true
  }
}
```

---
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