Mediterranean Diet Easy Stir-Fried Vegetables
Transform your weeknight dinners with this vibrant and healthy Mediterranean Diet Easy Stir-Fried Vegetables recipe! Bursting with fresh flavors, this dish combines nutrient-rich ingredients like zucchini, eggplant, spinach, and cherry tomatoes, all stir-fried to tender perfection in heart-healthy olive oil. Seasoned with fragrant garlic, oregano, and a touch of salt and pepper, every bite is packed with Mediterranean-inspired goodness. The addition of kalamata olives and optional crumbled feta cheese brings a savory, tangy twist that elevates this simple dish to gourmet levels. Ready in just 30 minutes, this quick and versatile recipe can be served as a colorful side or a satisfying light main course. Whether you’re following the Mediterranean diet or simply seeking a delicious way to eat more vegetables, this recipe is the perfect choice.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 zucchini, sliced into half-moons
- 1 eggplant, diced
- 1 cup cherry tomatoes, halved
- 0.5 cup kalamata olives, pitted and sliced
- 2 cups spinach leaves
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese, crumbled (optional)
Instructions
Heat the olive oil in a large skillet or wok over medium-high heat.
Add the minced garlic and sauté for about 30 seconds until fragrant.
Add the sliced red bell pepper, zucchini, and diced eggplant. Stir-fry for 5-6 minutes, or until the vegetables start to soften.
Toss in the halved cherry tomatoes and sliced kalamata olives. Stir-fry for another 3-4 minutes.
Add the spinach leaves and stir-fry until they are wilted, about 2 minutes.
Sprinkle in the dried oregano, salt, and black pepper. Stir well to combine all ingredients.
Remove from heat and, if using, sprinkle crumbled feta cheese on top.
Serve immediately as a side dish or light main course.
Nutrition Facts
Calories |
955 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.7 g | 103% | |
| Saturated Fat | 25.6 g | 128% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 4488 mg | 195% | |
| Total Carbohydrate | 38.6 g | 14% | |
| Dietary Fiber | 15.7 g | 56% | |
| Total Sugars | 15.3 g | ||
| Protein | 26.5 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 816 mg | 63% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1597 mg | 34% | |
*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.
