Eat-With-Your-Fingers Vegetable Rainbow

  • Yield: 4 servings

Slice the carrots into discs or "coins." Slice the celery into sticks or on the diagonal to form U-shaped slices. Broccoli and cauliflower florets naturally have small handles; zucchini and yellow squash may be cut into rounds or cut in half lengthwise, their seeds scooped out and the flesh sliced crosswise into half-moon shapes. Little button mushrooms and snow peas round out the mix.


2teaspoons olive or canola oil
1cup broccoli florets
1-- ear corn-on-the cob, cut into 1-inch-thick slices, optional
2teaspoons water
1/2cup sliced carrots
2-- ribs celery, sliced in 2-inch sticks or on bias into 1/2-inch thick slices
15-- trimmed snowpeas
1small red bell pepper, seeded and cut into 1-inch squares
1medium yellow squash, sliced
10whole small mushrooms
2-- garlic cloves, minced
1teaspoon minced gingerroot
2teaspoons low-sodium tamari or soy sauce
1teaspoon honey
-- Squeeze of fresh lemon juice


  1. Heat oil in a large nonstick skillet or wok over medium heat. Add broccoli florets and corn, if using; lightly sprinkle with water; saute 2 minutes. Add remaining vegetables and saute 2 minutes. Add the garlic, gingerroot, soy sauce and honey; saute 1 minute or until vegetables are tender but still al dente. Squeeze lemon over vegetables and serve.
  2. Tofu/Tempeh Variation: You can add 1 pound diced firm tofu or tempeh to this dish. Heat a nonstick skillet over medium-high heat. Add 1 teaspoon canola oil and the tofu or tempeh; brown well. Remove from pan and set aside.
  3. Proceed with the recipe folding in the tofu or tempeh during the last 2 minutes of cooking time.

Nutritional Info *per serving

  • Calories 64
  • Fat 3g
  • Cholesterol 0mg
  • Sodium 112mg
  • Carbohydrate 9g
  • Protein 3g