Mediterranean Diet Pinakbet
Discover a delightful fusion of flavors with this Mediterranean Diet Pinakbet, a healthy twist on the classic Filipino vegetable stew. This vibrant dish combines nutrient-rich veggies like squash, eggplant, bitter melon, and zucchini, all simmered to perfection in a savory blend of olive oil, garlic, and fish sauce. Enhanced with Mediterranean staples such as fresh basil and a touch of olive oil, this recipe is gluten-free and loaded with vitamins, fiber, and antioxidants—perfect for those embracing a Mediterranean lifestyle. Serve it warm with quinoa or whole grain bread for a wholesome, plant-focused meal that’s as satisfying as it is nutritious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 4 cloves garlic
- 1 medium red onion
- 3 large tomatoes
- 1 medium eggplant
- 200 grams string beans
- 1 medium bitter melon (ampalaya)
- 200 grams squash
- 1 medium red bell pepper
- 1 medium zucchini
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon fish sauce
- 250 milliliters water
- 10 leaves fresh basil leaves
Instructions
Begin by preparing the vegetables. Mince the garlic and thinly slice the red onion. Chop the tomatoes into cubes. Slice the eggplant into bite-sized pieces. Trim and cut the string beans into 2-inch segments. Slice the bitter melon, remove the seeds, and cube the squash. Finally, slice the red bell pepper and zucchini into strips.
In a large pan, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
Add the sliced onion and cook until translucent, approximately 2 to 3 minutes.
Stir in the chopped tomatoes and cook until they soften and release their juices, around 3 to 4 minutes.
Add the eggplant, string beans, bitter melon, squash, red bell pepper, and zucchini to the pan. Stir well to combine all the vegetables.
Season the vegetable mixture with salt, black pepper, and fish sauce. Stir to ensure the seasonings are evenly distributed.
Pour in the water and bring the mixture to a gentle boil.
Reduce the heat to a simmer, cover the pan, and cook for 15 to 20 minutes, or until the vegetables are tender.
Taste and adjust the seasoning if necessary. If the dish is too dry, you can add a little more water.
Before serving, stir in the fresh basil leaves for a burst of fresh, aromatic flavor.
Serve hot with warm cooked quinoa or whole grain bread for a complete Mediterranean meal experience.
Nutrition Facts
Calories |
929 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.9 g | 52% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 22 mg | 7% | |
| Sodium | 6563 mg | 285% | |
| Total Carbohydrate | 127.6 g | 46% | |
| Dietary Fiber | 42.6 g | 152% | |
| Total Sugars | 71.4 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 543 mg | 42% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 4683 mg | 100% | |
*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.
