2 minutes reading time (306 words)

Peppers 'n Squash Gourmet

This is a highly colorful vegetable dish, mild in flavor. Will dress up the color of any otherwise bland looking meal. A gourmet restaurant could hardly do better.

Yield: About 5 CUP
Cook Time: About 10 minutes


  • ​1/2 green bell pepper
  • 1/2 red bell pepper
  • 1/2 yellow bell pepper
  • 1 small to medium zucchini
  • 2 or 3 small patty pan squash
  • 1 small yellow crookneck squash
  • 1 medium, or 2 small carrots, thinly sliced on diagonal
  • 1 small onion
  • 1 medium or 2 small tomatoes
  • 1/3 CUP filtered water
  • 1 TBSP olive or coconut oil
  • 1 TBSP melted butter or Ghee (previous recipe)
  • (OPTIONAL) dried basil leaves (add just before serving)


  1. Cut bell peppers in strips​.
  2. Slice zucchini, squash, carrots, and onion unpeeled​.
  3. Wedge tomatoes; cut wedges in half​.
  4. Heat wok or large pan over medium-high heat until hot. First add the water, then carrots and onions, and the oil last.
  5. Using 2 large spoons, toss and stir the vegetables; cover with lid, cook about 2 minutes, stirring once.
  6. Add remaining vegetables, stirring quickly. Cover with lid and cook about 2 - 5 minutes until vegetables are crisp-tender. Stir a time or two. Do not overcook.
  7. Serve immediately​.


Tip: In step 4, the water added first creates steam that protects the oil from the air causing oxidation and keeps the temperature down to 212° protecting the oil against heat destruction. This is more important if a highly polyunsaturated oil is used such as safflower or corn oil, than with olive or coconut oil or ghee.

Tip: Serve these vegetables with salsa for extra zap!


 This dish is rich in vitamins A and C.

​Serving Size ​Calories Protein​Fat​Carb​Fiber
​1 CUP ​80 ​+2 g (8%)​5 g (54%)​8 g (38%)​2 g
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Tuesday, 30 May 2023

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