Mediterranean Diet Mushroom Stir-Fry
Elevate your weeknight dinner game with this vibrant and nutritious Mediterranean Diet Mushroom Stir-Fry! Packed with fresh, wholesome ingredients like sautéed button mushrooms, sweet bell peppers, zucchini, cherry tomatoes, and a handful of baby spinach, this recipe delivers an irresistible medley of colors and flavors. Infused with aromatic garlic, red onion, and a touch of oregano and thyme, this dish captures the essence of Mediterranean cooking. A squeeze of bright lemon juice and a sprinkle of crumbled feta cheese add the perfect final touch, balancing freshness with creaminess. Ready in just 35 minutes, this versatile stir-fry makes an ideal vegan-friendly base (skip the feta), and pairs beautifully with quinoa, couscous, or crusty bread. Whether you're following the Mediterranean diet or simply looking for a healthy and flavorful meal, this recipe is sure to impress!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 red onion, sliced
- 2 bell peppers (any color), sliced
- 500 grams button or cremini mushrooms, sliced
- 1 zucchini, sliced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 tablespoon fresh lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 0.5 cup feta cheese, crumbled
Instructions
Heat olive oil in a large skillet over medium heat.
Add minced garlic and sliced red onion, and sauté for 2-3 minutes until the onion becomes translucent.
Add sliced bell peppers, and sauté for another 3 minutes until slightly softened.
Add the sliced mushrooms to the skillet and stir well. Cook for about 5 minutes until the mushrooms are browned and tender.
Stir in the sliced zucchini and cook for an additional 3-4 minutes.
Add the halved cherry tomatoes and spinach, and stir until the spinach is wilted.
Sprinkle the oregano, thyme, salt, and black pepper over the vegetables and mix well.
Drizzle the lemon juice over the stir-fry and stir to combine.
Remove from heat and garnish with fresh parsley and crumbled feta cheese.
Serve the stir-fry warm, either on its own or over a bed of whole grains like quinoa or couscous.
Nutrition Facts
Calories |
835 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.0 g | 73% | |
| Saturated Fat | 21.5 g | 108% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 2554 mg | 111% | |
| Total Carbohydrate | 52.5 g | 19% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 27.9 g | ||
| Protein | 40.0 g | 80% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 741 mg | 57% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 2943 mg | 63% | |
*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.
