Discover the flavors of Malta with Sotto, a traditional Maltese dish featuring a delightful mixture of vegetables and aromatic spices. Perfect as a side dish, Sotto brings together fresh ingredients in a hearty, flavorful blend that showcases Maltese culinary heritage. Learn how to prepare this comforting and versatile dish with our easy-to-follow recipe, and enjoy a taste of Malta right in your own kitchen.
Ingredients:
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 potatoes, diced
- 1 bell pepper (red or green), chopped
- 1 zucchini, sliced
- 1 cup green beans, chopped
- 1 can (400g) diced tomatoes
- 1 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon ground paprika
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
Heat Olive Oil: In a large skillet or pot, heat the olive oil over medium heat.
Sauté Vegetables: Add the chopped onion and minced garlic to the pan. Sauté until the onion becomes translucent and fragrant, about 3-4 minutes.
Add Carrots and Potatoes: Stir in the diced carrots and potatoes. Cook for about 5 minutes, allowing them to begin to soften.
Incorporate Remaining Vegetables: Add the bell pepper, zucchini, and green beans to the skillet. Cook for another 5 minutes, stirring occasionally.
Add Tomatoes and Broth: Pour in the diced tomatoes and vegetable broth. Stir to combine all the ingredients.
Season: Sprinkle in the dried oregano, basil, paprika, salt, and pepper. Stir well.
Simmer: Reduce the heat to low, cover, and let the mixture simmer for about 20-25 minutes, or until the vegetables are tender and the flavors have melded together.
Serve: Garnish with fresh parsley if desired. Serve warm as a delicious side dish.
Enjoy your Sotto as a flavorful addition to any meal or on its own for a satisfying taste of Maltese cuisine!
Nutritional Values
Olive Oil:
- Calories: 120
- Total Fat: 14g
- Saturated Fat: 2g
- Monounsaturated Fat: 10g
- Polyunsaturated Fat: 1g
Benefits:
- Rich in monounsaturated fats, which can help reduce bad cholesterol levels.
- Contains antioxidants and anti-inflammatory compounds that support heart health.
Onion:
- Calories: 40
- Carbohydrates: 9g
- Fiber: 1.7g
- Protein: 1g
- Vitamin C: 8.1mg
Benefits:
- High in antioxidants, including quercetin, which may help combat inflammation and support cardiovascular health.
- Rich in vitamins and minerals like vitamin C, which boosts the immune system.
Garlic:
- Calories: 149
- Carbohydrates: 33g
- Fiber: 2.1g
- Protein: 6g
- Vitamin C: 31.2mg
Benefits:
- Contains allicin, which has antimicrobial properties and may help reduce blood pressure and cholesterol levels.
- Rich in antioxidants that support overall health and immune function.
Carrots:
- Calories: 41
- Carbohydrates: 10g
- Fiber: 2.8g
- Protein: 0.9g
- Vitamin A: 835µg
Benefits:
- Excellent source of beta-carotene, which converts to vitamin A and supports eye health.
- High in fiber, which aids digestion and promotes a healthy gut.
Potatoes:
- Calories: 77
- Carbohydrates: 17g
- Fiber: 2.2g
- Protein: 2g
- Vitamin C: 19.7mg
Benefits:
- Good source of vitamin C and potassium, which support immune function and heart health.
- Provides complex carbohydrates for sustained energy.
Bell Pepper:
- Calories: 20
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 1g
- Vitamin C: 128mg
Benefits:
- Extremely high in vitamin C, which boosts the immune system and promotes healthy skin.
- Contains antioxidants such as capsanthin, which may reduce inflammation.
Zucchini:
- Calories: 17
- Carbohydrates: 3.1g
- Fiber: 1g
- Protein: 1.2g
- Vitamin C: 17.9mg
Benefits:
- Low in calories and high in water content, making it great for hydration and weight management.
- Provides antioxidants and vitamins that support overall health.
Green Beans:
- Calories: 31
- Carbohydrates: 7g
- Fiber: 3.4g
- Protein: 2g
- Vitamin C: 12.2mg
Benefits:
- Good source of fiber, which aids digestion and helps maintain healthy blood sugar levels.
- Contains vitamins and minerals that support immune function and bone health.
Diced Tomatoes:
- Calories: 18
- Carbohydrates: 3.9g
- Fiber: 1.2g
- Protein: 0.9g
- Vitamin C: 14mg
Benefits:
- Rich in lycopene, an antioxidant that may reduce the risk of certain cancers and heart disease.
- Provides vitamin C and potassium for overall health.
Vegetable Broth:
- Calories: 12
- Carbohydrates: 2g
- Sodium: 800mg (varies by brand)
Benefits:
- Adds flavor without significant calories or fat.
- Provides minerals and nutrients depending on the ingredients used in the broth.
Dried Oregano:
- Calories: 6
- Carbohydrates: 1.5g
- Fiber: 1g
- Protein: 0.3g
Benefits:
- Contains antioxidants and essential oils with antimicrobial properties.
- Supports digestive health and adds flavor with minimal calories.
Dried Basil:
- Calories: 6
- Carbohydrates: 1.5g
- Fiber: 0.8g
- Protein: 0.3g
Benefits:
- Rich in antioxidants and essential oils that support health and may have anti-inflammatory effects.
- Adds flavor and depth to dishes with minimal calories.
Ground Paprika:
- Calories: 19
- Carbohydrates: 4g
- Fiber: 2g
- Protein: 1g
Benefits:
- Contains antioxidants like capsanthin, which may help reduce inflammation.
- Provides a mild, sweet flavor that enhances the taste of dishes.
Salt and Pepper:
- Salt: High sodium content (varies based on amount used)
- Pepper: Negligible calories and nutrients
Benefits:
- Salt enhances flavor but should be used in moderation to avoid excessive sodium intake.
- Black pepper contains piperine, which may aid digestion and enhance the absorption of nutrients.
Fresh Parsley (optional):
- Calories: 36
- Carbohydrates: 6g
- Fiber: 3.3g
- Protein: 3g
- Vitamin C: 133mg
Benefits:
- High in vitamins A and C, which support immune function and skin health.
- Contains antioxidants and may aid digestion.
By incorporating these ingredients into your Sotto, you’re not only enjoying a delicious meal but also benefiting from a variety of nutrients that support overall health.
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