Mediterranean Diet Savory Mushroom Stir Fry
Elevate your weeknight dinners with this Mediterranean Diet Savory Mushroom Stir Fry, a vibrant and wholesome recipe packed with nutrient-rich vegetables and bold flavors. Featuring sautéed button mushrooms, sweet bell peppers, juicy cherry tomatoes, and tender zucchini, all enhanced with aromatic garlic, red onion, and Mediterranean staples like oregano and thyme, this dish is a celebration of healthy eating. A touch of lemon juice adds brightness while fresh parsley rounds out the earthy flavors. Ready in just 35 minutes, this versatile stir fry can be served as a satisfying main or a colorful side dish, perfectly paired with whole grains or a crisp green salad. Perfect for anyone embracing the Mediterranean lifestyle, this easy recipe offers a delicious way to savor plant-based ingredients in every bite!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 3 pieces Garlic cloves, minced
- 1 medium Red onion, sliced thinly
- 2 medium Bell peppers (red, yellow, or green), sliced
- 300 grams Button mushrooms, sliced
- 1 medium Zucchini, sliced
- 200 grams Cherry tomatoes, halved
- 100 grams Spinach leaves
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet over medium-high heat.
Add minced garlic and sliced red onion to the skillet, sauté for 2-3 minutes until the onion becomes translucent.
Add the sliced bell peppers and mushrooms, and cook for about 5 minutes, stirring frequently until mushrooms begin to brown.
Add zucchini slices and continue to cook for another 3 minutes, ensuring all the vegetables begin to soften.
Stir in the cherry tomatoes and cook for an additional 2 minutes until they start to release their juices.
Add the spinach leaves, dried oregano, dried thyme, salt, and black pepper, stirring until the spinach wilts, about 2 minutes.
Remove the skillet from heat and add the lemon juice, mixing well to combine all the flavors.
Garnish with fresh parsley before serving.
Serve hot, as a main or side dish, paired with whole grains or a fresh salad.
Nutrition Facts
Calories |
585 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1320 mg | 57% | |
| Total Carbohydrate | 64.5 g | 23% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 35.0 g | ||
| Protein | 22.2 g | 44% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 263 mg | 20% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 3533 mg | 75% | |
*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.
