There are limitless possibilities when it comes to incorporating frozen vegetables into your meals. According to our recent survey, 41% of consumers add them to all of their meals, but if you’re one of those who don’t, here are some smart ideas for getting more veggies into your diet.
Adding frozen vegetables to your stir fry takes out a lot of the prep time, making a weeknight meal even easier.
- 500g of your favourite stir fry meat (prawns, chicken, or beef).
- 3 minced garlic cloves.
- A dash of oil.
- 1 teaspoon ginger.
- 1 onion.
- 2 tablespoon rice vinegar.
- 2 tablespoon soy sauce.
- At least 3 cups of your favourite frozen vegetables (edamame, broccoli, peas, beans, carrots, corn, water chestnuts, capsicum, baby corn, cauliflower, mushroom, bamboo shoots).
- Heat the wok over medium to high heat with oil. Add the garlic, onion, ginger, and meat. Fry for a few minutes until the meat is cooked, then set it all aside.
- Add your veggies and cook until they are no longer frozen.
- Put your meat, garlic and ginger back in the wok, and cook for a further few minutes, mixing all the ingredients together.
- Just before serving, add the soy sauce and rice vinegar, toss the stir fry one last time.
A stir fry using frozen vegetable is so quick and easy, because it reduces the prop time dramatically.
This is a great dish for kids – it’s simple, creamy and tasty. You can’t go wrong.
- Roughly 1 cup pasta (penne or elbows work best, but just use whatever you have).
- 2 cups frozen vegetables (any variety you like, they all work well).
- 150g chive & onion flavoured cream cheese spread
- ¼ cup milk.
- Salt & pepper.
- Parmesan cheese (optional).
- Cook the pasta in salted boiling water until nearly al dente, then add the vegetables and cook until done.
- Drain the pasta and veg, and then return it to a hot pan.
- Add the cream cheese spread to the mix and stir through.
- Now add milk until you reach your desired consistency.
- Season to taste with salt and pepper, then top with parmesan cheese (optional).
Cooking with frozen vegetables is an excellent way to get your five servings each day and they add some colour to an otherwise plain dish.
Hash brown & veggie casserole
An unlikely combination of ingredients makes for a very delicious comfort food.
- 1kg bag frozen hash browns (broken into halves).
- 500mL sour cream.
- 1 cup shredded cheese.
- 200mL cream of mushroom soup (cream of chicken can be substituted).
- 1 onion, finely chopped.
- At least 2 cups frozen vegetables (of your choice).
- 2 cups crushed cornflakes.
- Pepper (to season).
- Preheat oven to 160°C.
- Mix the hash browns, sour cream, cheese, soup, onion and vegetables in a large bowl, and season with pepper.
- Fill a large casserole dish with the mixture.
- Top with crushed cornflakes (and more cheese if desired).
- Bake at 160°C for 1 hour and 20 minutes, or until bubbly.
With so many hash browns, this is definitely not the healthiest of meals, but it sure is a perfect winter dish that uses frozen vegetables.
BONUS RECIPE: Edamame & Lemongrass Dip
Because frozen veggies aren’t just for dinner.
- 2 spring onions.
- 300g frozen shelled edamame.
- 1 tablespoon lemongrass (or ½ teaspoon shredded lemon peel).
- ½ cup water.
- 2 tablespoons lemon juice.
- 1 tablespoon canola oil.
- 2 cloves garlic, chopped.
- 1 teaspoon ginger (fresh or ground).
- ½ cup parsley.
- Salt & pepper (to taste).
- Thinly slice the spring onions. Set the green tops aside, separate from the white bottoms.
- Cook the edamame, drain then rinse with cold water.
- In a food processor or blender, throw the white parts of the spring onions, edamame, parsley, water, lemon juice, lemongrass, garlic, ginger, oil, salt, and pepper. Whizz it all until combined.
- Transfer to serving bowl, garnish with green spring onion pieces, salt and pepper.
This is a great (and healthy) option for a party, and goes nicely with everything; carrot sticks, pita chips, radishes, capsicum strips, or even just water crackers all go nicely with this dip. It’s so tasty, it could win our customer satisfaction award for dips!