Main Courses/ Recipes/ Vegetarian

Menestra de Verduras

Are you looking to add more vegetables to your diet? This menestra recipe is a cheap and delicious way to do so.

A Menestra de Verduras is basically a mix of boiled and fried vegetables, nothing too fancy or hard to prepare. For us, it used to be a boring dish that we prepared only to feel a bit healthier. However, with a few tricks we have managed to spice it up and turned into one of our top vegetarian dishes. Do you want to know how? Keep reading!

Menestra de Verduras recipe
A healthy menestra de verduras

But first, let´s put you in context. Menestra is a very traditional recipe in northern Spain, especially around Navarra or La Rioja, where they grow many of the ingredients needed for this dish. If you travel to the province of Palencia; however, you can also find the Menestra Palentina, which is a version of the dish that incorporates lamb as well.

As we said, we’re going to make the vegan-friendly version: healthy and easy to customize with as many vegetables as you want. Ready?

Menestra recipe

Menestra de Verduras Recipe

Are you looking to add more vegetables to your diet? This menestra de verduras recipe is a delicious way to do so.
0 from 0 votes
Prep Time 25 mins
Cook Time 35 mins
Total Time 1 hr
Course Main Course, tapa
Cuisine Mediterranean, spanish
Servings 4 people
Calories 144 kcal

Ingredients
 
 

  • 2 potatoes (1 if it´s a big one)
  • 12 green asparagus spears
  • 2 carrots
  • 12 artichokes
  • 1/2 lemon
  • 200 grams peeled broad beans
  • olive oil
  • salt

Instructions
 

  • Peel the artichokes. To do so, cut the top part, remove all the outer leaves and the tail as well. Cut the artichoke in half and remove the “hairy” part that you’ll find in the middle using a spoon. Keep the peeled artichokes in a bowl with cold water and a few drops of lemon juice.
  • Peel the broad beans and carrots. Chop the carrot horizontally into medium-size pieces. Wash the asparagus spears and cut them into pieces as well. You can get rid of the thick bottom part. Peel and diced the potato into cubes.
  • Heat a small pan with two fingers of olive oil and fry the potato over medium heat, stirring occasionally until it starts to brown on the outside.
  • Remove the potato chips, and place them in a bowl lined with paper towels.
  • Boil water in two different saucepans. Remember to add a teaspoon of salt to each of them. Boil the peeled artichokes for 20 minutes, or until soft (you can pinch them with a fork to check them). Boil the broad beans for 5 minutes in the second saucepan. Strain them and reserve 1/4 cup of water from the artichokes.
    (Skip this step if you have bought pre-cooked artichokes and/or broad beans).
  • Heat 1 tablespoon of olive oil in a pan over medium heat. Add the carrots and cook for 7 minutes. You can pour 1/4 cup of water and covering the pan if you like them soft.
  • Add the asparagus and stir-fry them for 3 minutes.
  • Add the rest of ingredients as well as 4 tablespoons of the water from the artichokes and stir-fry for another 2 minutes, adding salt and pepper if necessary.

Nutrition

Calories: 144kcalCarbohydrates: 31gProtein: 6gFat: 1gSaturated Fat: 1gSodium: 266mgPotassium: 783mgFiber: 6gSugar: 4gVitamin A: 5458IUVitamin C: 34mgCalcium: 51mgIron: 3mg
Keyword menestra de verduras recipe, spanish menestra, vegetable stew recipe, vegetarian recipe
Tried this recipe?Mention @tipsandtapas or tag #tipsandtapas!

You Might Also Like

No Comments

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.