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.

kiro

i'm just try to cook new things.

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