Mediterranean Diet Cauliflower Stir Fry
Transform your weeknight dinners with this vibrant Mediterranean Diet Cauliflower Stir Fry, a one-pan wonder that's as nutritious as it is delicious! Packed with fresh vegetables like cauliflower, zucchini, red bell pepper, and cherry tomatoes, this dish is elevated by the bold flavors of garlic, kalamata olives, and a zesty squeeze of lemon. Seasoned with dried oregano and finished with a drizzle of extra virgin olive oil, it’s a perfect way to enjoy a light yet satisfying Mediterranean-style meal. Ready in just 30 minutes, this low-carb, plant-based recipe is perfect for busy evenings while staying true to healthy eating goals. Garnished with fresh parsley, each colorful bite bursts with Mediterranean charm—serve it as a flavorful main or a stunning side dish!
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Recipe Information
Ingredients
- 1 head cauliflower
- 3 tablespoons extra virgin olive oil
- 1 medium red bell pepper
- 1 medium zucchini
- 1 small red onion
- 3 cloves garlic
- 1 cup cherry tomatoes
- 0.5 cup kalamata olives
- 1 medium lemon
- 0.25 cup fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Break the cauliflower head into small florets and set aside.
Dice the red bell pepper and zucchini into bite-sized pieces. Thinly slice the red onion. Mince the garlic cloves.
Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium-high heat.
Add the red onion and garlic to the pan, sautéing for about 2 minutes until fragrant.
Add the cauliflower florets, stirring occasionally for about 5 minutes or until they start to soften.
Add the red bell pepper and zucchini to the skillet, cooking for another 3-4 minutes.
Stir in the cherry tomatoes and kalamata olives, cooking for an additional 2 minutes.
Add the dried oregano, salt, and black pepper, mixing well to combine the flavors.
Squeeze the juice of one lemon over the stir fry, stirring once more to mix.
Remove from heat and sprinkle with chopped fresh parsley.
Drizzle with remaining tablespoon of olive oil before serving.
Nutrition Facts
Calories |
1032 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.6 g | 97% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5410 mg | 235% | |
| Total Carbohydrate | 85.9 g | 31% | |
| Dietary Fiber | 30.6 g | 109% | |
| Total Sugars | 40.0 g | ||
| Protein | 19.4 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 396 mg | 30% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 3313 mg | 70% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
