Mediterranean Diet Paneer Stir Fry
Experience the vibrant flavors of the Mediterranean with our Mediterranean Diet Paneer Stir Fry, a quick and nutritious dish perfect for any weeknight meal. Combining golden-brown paneer cubes with the natural sweetness of red bell pepper, zucchini, and cherry tomatoes, this recipe is packed with wholesome vegetables and Mediterranean flair. Sautéed in heart-healthy olive oil and seasoned with garlic, dried oregano, and a hint of lemon juice, this dish is elevated with a finishing touch of crumbled feta and fresh parsley for a burst of flavor. Ready in just 35 minutes, this high-protein, vegetarian stir fry is not only delicious but also aligns perfectly with the principles of the Mediterranean diet. Serve it warm for a satisfying meal that’s brimming with color, taste, and wholesome goodness. Key ingredients like paneer, baby spinach, and red onion make this dish a must-try for Mediterranean diet enthusiasts!
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Recipe Information
Ingredients
- 250 grams Paneer
- 2 tablespoons Olive oil
- 1 Red bell pepper
- 1 medium Zucchini
- 150 grams Cherry tomatoes
- 1 small Red onion
- 2 cloves Garlic
- 100 grams Baby spinach
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Dried oregano
- 50 grams Feta
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley
Instructions
Cut the paneer into bite-sized cubes. Set aside.
Cut the red bell pepper into thin strips and the zucchini into semi-circles. Halve the cherry tomatoes. Slice the red onion thinly, and mince the garlic cloves.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the paneer cubes and cook, turning occasionally, until they are golden brown on all sides. Remove paneer from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the red onion and garlic, sauté for 2-3 minutes until fragrant and the onion is soft.
Add the bell pepper and zucchini to the skillet. Stir-fry for about 4-5 minutes until they start to soften.
Add the halved cherry tomatoes, cooked paneer, salt, black pepper, and dried oregano. Stir well, and cook for another 3-4 minutes until the tomatoes begin to soften.
Add the baby spinach and cook, stirring constantly, until the spinach wilts, about 1-2 minutes.
Remove the skillet from the heat. Drizzle with lemon juice and sprinkle with crumbled feta and chopped fresh parsley.
Toss everything once more and serve warm. Enjoy your Mediterranean Diet Paneer Stir Fry!
Nutrition Facts
Calories |
1362 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.9 g | 128% | |
| Saturated Fat | 44.1 g | 220% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 217 mg | 72% | |
| Sodium | 5841 mg | 254% | |
| Total Carbohydrate | 54.5 g | 20% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 32.7 g | ||
| Protein | 63.0 g | 126% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 1804 mg | 139% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1634 mg | 35% | |
*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.
