Frozen Vegetable & White Bean Skillet
Whether you are looking for a meatless Monday or to stay safe from food borne illness this summer, here is a great recipe!
Good news: this year's Cyclosporiasis outbreak is tied to fresh produce not canned or frozen goods. Canned and frozen fruits/veggies go through processing (blanching, freezing, or heat-sealing during canning) that reliably kills or removes bacteria, so they're a solid safe choice right now.
Here's a recipe that sidesteps the risky items entirely — no fresh leafy greens, herbs, berries, or snap peas involved but still packed with fiber and nutrients!
Frozen Vegetable & White Bean Skillet
Serves 4
Ingredients:
1 tbsp olive oil
1 small yellow onion, diced
3 cloves garlic, minced
1 lb frozen mixed vegetables (broccoli, carrots, cauliflower, etc)
1 can (15 oz) diced tomatoes, with juice
1 can (15 oz) white beans (cannellini or great northern), drained and rinsed
1 tsp dried oregano
½ tsp dried thyme
½ tsp smoked paprika
Salt and pepper to taste
¼ cup grated parmesan
Red pepper flakes, to taste
Directions:
Heat olive oil in a large skillet over medium heat. Add onion and cook 3–4 minutes until softened.
Add garlic and cook 30 seconds until fragrant.
Add frozen mixed vegetables directly from the freezer (no need to thaw). Cook, stirring occasionally, for 5–6 minutes.
Stir in diced tomatoes with their juice, white beans, oregano, thyme, and smoked paprika.
Bring to a gentle simmer, then reduce heat to low. Cover and cook 10–12 minutes, until vegetables are tender and everything's heated through.
Season with salt and pepper. Top with parmesan and red pepper flakes if using.
Serve as-is, over rice, or with crusty bread.
Looking for Modifications?
Change the types of vegetables you use. This recipe also works well with kale, zucchini, or mushrooms if you do prefer to use fresh vegetables.
Up the carb content for a more calorie dense option by adding diced potatoes or frozen corn kernels.
