Mediterranean Diet Sauteed Vegetables
Elevate your healthy eating with this vibrant Mediterranean Diet Sautéed Vegetables recipe, a quick and flavorful dish perfect as a side or light meal! Featuring colorful zucchini, yellow squash, red bell pepper, cherry tomatoes, and red onion, this nutrient-packed recipe is sautéed in heart-healthy olive oil and infused with garlic, dried oregano, and thyme for a burst of earthy aromas. A drizzle of fresh lemon juice adds a zesty touch, while parsley brings the dish to life with its fresh finish. Ready in just 30 minutes, this simple yet wholesome recipe embodies the essence of Mediterranean cuisine, offering a delicious way to enjoy seasonal produce. Perfect for meal prep or pairing with grilled proteins, these sautéed vegetables are destined to become a staple in your kitchen!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large red bell pepper
- 2 medium zucchini
- 1 medium yellow squash
- 1 medium red onion
- 1 cup cherry tomatoes
- 3 cloves garlic
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
Instructions
Begin by washing all the vegetables thoroughly under running water. Pat them dry with a clean kitchen towel.
Slice the red bell pepper and zucchini into thin strips. Cut the yellow squash into small cubes and slice the red onion into thin wedges.
Mince the garlic cloves finely. Halve the cherry tomatoes and chop the fresh parsley.
In a large skillet, heat the olive oil over medium heat.
Add the red onion to the skillet and sauté for 2-3 minutes or until they start to soften.
Stir in the minced garlic and cook for another 30 seconds, making sure not to burn it.
Add the sliced red bell pepper, zucchini, and yellow squash. Sauté the vegetables for 5-7 minutes, stirring frequently, until they are tender but still slightly crisp.
Add the cherry tomatoes to the skillet and sprinkle in the dried oregano, dried thyme, salt, and black pepper. Continue to cook for another 2 minutes, allowing the flavors to meld.
Drizzle the lemon juice over the vegetables and give them a final toss.
Remove the skillet from the heat and garnish with freshly chopped parsley.
Serve the sautéed vegetables warm as a side dish or enjoy them on their own as a light, nutritious meal.
Nutrition Facts
Calories |
578 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4939 mg | 215% | |
| Total Carbohydrate | 69.3 g | 25% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 48.2 g | ||
| Protein | 11.3 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 206 mg | 16% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 2294 mg | 49% | |
*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.
