Healthy recipes

Vegetable Smash

Recipe for 2-3 people



  • 1 middle size of broccoli
  • 2 onions
  • 2 carrots
  • 2 zucchini
  • 3 cloves of garlic
  • Black sesame
  • Hint of soy sauce
  • Salt
  • Pepper
  • Olive oil
  • Italian herbs (dry or fresh herbs will suit even better)
  • 2 eggs (optional, for more source of protein)
  • Brown rice or quinoa or mix it together 

Cooking time (approximately 10 minutes but I always follow-up how soft the vegetable is.) I would say that the best for this recipe is middle soft.


This easy recipe is tasty and easy! Firstl, all the ingredient in any shapes you want to. I chose to create noodles from zucchini which is more playful variety. It also make the meal taste differently. 

Secondly, heat an olive oil or any kind of healthy oil, add onion with garlic first. Stir fry until slightly brown. Then add carrot and broccoli and a little bit of hot water and stir well. 

Once it starts to get softer add zucchini, salt, pepper, and herbs. Cook for a couple of minutes. Then pour a little bit of soy sauce.  Finally, crack the eggs, shortly cook and sprinkle sesame seeds. 

You can play with that by putting other flavours as you feel. I always like to experiment with new flavours that I feel that can match. 🙂 For meat lovers, cook some chicken on the side. 

Serve with brown rice or quinoa or mix it together. Dobrou chut’ and Enjoy your meal!

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