Mediterranean Diet Savory Vegetable Filling
Dive into the vibrant flavors of the Mediterranean Diet Savory Vegetable Filling, a dish packed with wholesome ingredients and brimming with fresh, aromatic appeal. This nutrient-rich recipe features a colorful array of zucchini, eggplant, bell peppers, and juicy cherry tomatoes, all sautéed to perfection in heart-healthy olive oil. Infused with the robust tastes of kalamata olives, fresh parsley, basil, and earthy pine nuts, this filling is elevated by the tangy creaminess of crumbled feta and a delightful medley of Mediterranean spices like oregano and thyme. Complete with fluffy cooked quinoa for a satisfying boost of protein, this versatile vegetable filling is perfect as a stuffing for peppers, zucchini, or eggplant, but also stands out as a delicious standalone side dish. Ready in just 45 minutes, it’s the ultimate choice for Mediterranean diet enthusiasts seeking quick, flavorful, and healthy meal options!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 piece large onion, finely chopped
- 3 pieces garlic cloves, minced
- 1 medium piece zucchini, diced
- 1 small piece eggplant, diced
- 1 medium piece red bell pepper, diced
- 1.5 cups cherry tomatoes, halved
- 2 cups cooked quinoa
- 0.5 cup kalamata olives, pitted and sliced
- 0.5 cup fresh parsley, chopped
- 0.25 cup fresh basil, chopped
- 0.25 cup pine nuts, toasted
- 0.5 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the onion and cook until it becomes translucent, around 5 minutes.
Stir in the minced garlic, zucchini, eggplant, and bell pepper. Cook for another 8-10 minutes, or until the vegetables begin to soften.
Add the cherry tomatoes and cook for an additional 5 minutes, allowing them to release their juices.
Stir in the cooked quinoa, olives, parsley, basil, and toasted pine nuts.
Season with oregano, thyme, salt, and black pepper. Stir thoroughly to combine.
Cook for another 3-5 minutes to heat through.
Remove the skillet from heat and gently fold in the crumbled feta cheese.
Serve immediately as a stuffing for vegetables or as a standalone side dish.
Nutrition Facts
Calories |
1707 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.1 g | 137% | |
| Saturated Fat | 26.9 g | 134% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4468 mg | 194% | |
| Total Carbohydrate | 149.0 g | 54% | |
| Dietary Fiber | 36.0 g | 129% | |
| Total Sugars | 32.3 g | ||
| Protein | 52.5 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1312 mg | 101% | |
| Iron | 23.2 mg | 129% | |
| Potassium | 3964 mg | 84% | |
*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.
