Freedom Friday: Cast Iron Veggies

October 18, 2013

cast iron pan veggies

If any of you have been following this column (or my blog) for any amount of time you already know of my love for the cast iron pan. Ours is seasoned to perfection and needs almost no oil when stir-frying veggies. It is my favorite kitchen companion. It is heavy enough to be transferred from the stove top straight to the oven and can withstand some serious heat. My favorite thing to cook in this pan is thinly sliced, stir fried and lightly baked veggies: so easy, so delicious and so so healthy. When I first thought of moving the pan from the stove to the oven I was honestly concerned. Should I do this? Will it hold up to the “all-around” heat of the oven (clearly I have a very extensive cooking vocabulary)? Quick answers: Yes, you should do this; it’s delicious and so healthy. Yes, it can withstand just about anything. So go for it my allergen-free kitchen newbies and embrace the power of the cast iron pan!


Easy Cast Iron Veggies

Serves 2-as a side dish

1 zucchini, sliced as thinly as possible

1 large yellow onion, sliced thin and long

1 green bell pepper, sliced thin and long

1 yellow bell pepper, sliced thin and long

2 cloves garlic, minced

1 tsp. sesame oil

Splash of apple cider vinegar*

sea salt & ground black pepper to taste


1. Heat oil in pan on low and add onions, stir fry until brown and add garlic, mix with spatula (NOT METAL) until garlic begins to brown

2. Add peppers and zucchini and stir fry quickly until they begin to brown near the outside

3. Remove from heat and mix in apple cider vinegar, sea salt and ground black pepper, flatten mix into pan

4. Bake at 375 degrees F for 10 minutes (or until top is a bit crisp) and remove from oven and serve immediately

Happy Friday!

Fun and safe weekend to all!

*NOTE: Never add a lot of vinegar to cast iron, a splash is OK, but enough can corrode your pan’s finish.



Photo: Kate Coffey



Contributing Editor Kate Coffey is the founder of Forever Fascinated Blog, a vegan, the lucky co-parent to Miss Wednesday the Wonder Pup, a French speaking/lover of anything French U.S. Army Wife who is on a mission to spread the good word about living life to its fullest! You can also follow Kate on her Instagram and vegan organic pet treat shop, Wednesday Cafe.


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