Frozen Vegetable Medley

A Frozen Vegetable Medley is a convenient, pre-mixed blend of various vegetables that have been flash-frozen to preserve their freshness, flavor, and nutrients. While the exact combination can vary, it commonly includes staples like peas, carrots, corn, green beans, and sometimes broccoli or bell peppers. This dish is a staple in kitchens worldwide, originating from the widespread adoption of modern freezing techniques in the 20th century.

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🍽️ Nutrition at a glance

This medley is typically low in fat and protein, with a moderate amount of carbohydrates primarily from starchy vegetables like corn and peas. It is an excellent source of dietary fiber, vitamins (such as A, C, and K), and minerals like potassium, with a rough calorie ballpark of 60-80 calories per one-cup serving.

Nutrition breakdown

Calories	60 kcal
Protein	3 g
Carbs	12 g
Fat	0.5 g
Fiber	4 g
Sugar	4 g
Sodium	40 mg
Vitamin A	130 mcg RAE
Vitamin C	35 mg
Vitamin K	40 mcg
Folate	100 mcg
Potassium	350 mg
Manganese	0.6 mg
Iron	1.5 mg
Calcium	40 mg

Per 1 cup (145 g) · estimated, varies by recipe

💡 What's interesting

Nutritionally, flash-freezing is often considered superior to 'fresh' produce that has traveled long distances, as it locks in nutrients at their peak. Culturally, it represents a global shift towards convenience and year-round access to diverse vegetables, making it a cornerstone of modern home cooking.