Mediterranean Diet Stir-Fried Jungle Fern
Discover the vibrant flavors of the Mediterranean with this Stir-Fried Jungle Fern, a unique twist on a classic plant-based dish. Packed with tender jungle fern (paco), juicy cherry tomatoes, briny kalamata olives, and fragrant herbs like oregano and parsley, this recipe embodies the heart-healthy and fresh principles of the Mediterranean diet. A drizzle of olive oil and a splash of lemon juice add extra layers of flavor, while the optional feta cheese provides a savory touch for authenticity—or keep it vegan for a lighter approach. Ready in just 20 minutes, this quick and wholesome dish is perfect as a standalone entrée or paired with whole-grain bread or quinoa for a complete meal. Whether you're looking for a creative fusion recipe or a nutrient-rich delight, this Mediterranean stir-fry is sure to impress both your palate and your guests.
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Recipe Information
Ingredients
- 200 grams jungle fern (paco)
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 medium red onion, thinly sliced
- 150 grams cherry tomatoes, halved
- 50 grams kalamata olives, pitted and sliced
- 30 grams feta cheese, crumbled (optional for Mediterranean authenticity; skip for vegan)
- 1 tablespoon lemon juice, freshly squeezed
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Thoroughly rinse the jungle fern (paco) to remove dirt or debris. Trim off any tough stems, leaving only the tender leafy parts. Set aside.
Heat a large skillet over medium heat and add olive oil.
Once the oil is hot, add the minced garlic and sauté for 1 minute until fragrant.
Add red onion slices and cook for 2-3 minutes until softened and translucent.
Increase the heat to medium-high and toss in the jungle fern. Stir-fry for 3-4 minutes or until it becomes tender but still vibrant green.
Add the cherry tomatoes and kalamata olives to the skillet. Stir-fry for another 2 minutes to heat them through.
Sprinkle the dried oregano over the mixture and season with salt and black pepper. Stir to combine.
Turn off the heat and drizzle the freshly squeezed lemon juice over the dish. Toss gently to coat.
Transfer the stir-fried jungle fern to a serving platter and top with crumbled feta cheese (if using) and chopped fresh parsley.
Serve immediately as a standalone dish or pair with whole-grain bread or quinoa for a complete Mediterranean-inspired meal.
Nutrition Facts
Calories |
596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.8 g | 59% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 2367 mg | 103% | |
| Total Carbohydrate | 40.4 g | 15% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 10.7 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 372 mg | 29% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1448 mg | 31% | |
*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.
