Mediterranean Diet Mixed Vegetable Subji
Bursting with vibrant colors and bold flavors, this Mediterranean Diet Mixed Vegetable Subji is a delightful fusion of global cuisine and healthy eating. Made with nutrient-packed ingredients like zucchini, sweet potato, eggplant, and frozen peas, this recipe is perfectly seasoned with warming spices like cumin, coriander, and turmeric. Sautéed in heart-healthy olive oil and finished with a zesty splash of lemon juice, this subji is both wholesome and irresistibly delicious. Ready in just 45 minutes, it’s an ideal plant-based dish for busy weeknights! Serve it as a satisfying main course with whole-grain bread or brown rice, and enjoy a burst of Mediterranean-inspired goodness. This versatile recipe is vegan, gluten-free, and brimming with antioxidants—perfect for anyone embracing the Mediterranean diet.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced onion
- 3 minced garlic cloves
- 1 inch, finely chopped ginger
- 1 large, diced red bell pepper
- 1 medium, diced zucchini
- 1 small, diced eggplant
- 1 medium, peeled and diced sweet potato
- 2 medium, chopped tomato
- 1 cup frozen peas
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh cilantro
- 0.5 juiced lemon
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
Stir in the diced onion, minced garlic, and chopped ginger. Sauté for 2-3 minutes until the onion becomes translucent.
Add the diced red bell pepper, zucchini, eggplant, and sweet potato to the skillet. Stir well to combine with the onion mixture.
Sprinkle the ground coriander and turmeric powder over the vegetables. Stir to coat the vegetables with the spices.
Cover the skillet with a lid and let the vegetables cook for about 15 minutes, stirring occasionally, until they start to soften.
Add the chopped tomatoes and frozen peas to the skillet, stirring them into the mix.
Season the subji with salt and black pepper. Stir well, then cover again and let it cook for an additional 10 minutes until all the vegetables are tender.
Once cooked, remove the skillet from the heat and stir in the fresh cilantro and lemon juice.
Serve the Mediterranean Diet Mixed Vegetable Subji warm as a main dish or side, accompanied by whole-grain bread or brown rice.
Nutrition Facts
Calories |
944 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.9 g | 49% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 7230 mg | 314% | |
| Total Carbohydrate | 137.2 g | 50% | |
| Dietary Fiber | 33.2 g | 119% | |
| Total Sugars | 74.7 g | ||
| Protein | 23.9 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 285 mg | 22% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 3105 mg | 66% | |
*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.
