Mediterranean Diet Stir-Fried Noodles with Vegetables
Elevate your weeknight dinner with this vibrant and healthy Mediterranean Diet Stir-Fried Noodles with Vegetables recipe! Packed with whole-grain spaghetti or soba noodles, a rainbow of fresh veggies like zucchini, red bell pepper, cherry tomatoes, and baby spinach, along with the bold flavors of garlic, Kalamata olives, oregano, and a drizzle of extra virgin olive oil, this dish is the perfect balance of heartiness and healthfulness. Topped off with a squeeze of fresh lemon juice and chopped parsley, this quick and easy stir-fry is ideal for busy days, offering Mediterranean-inspired flavors in just 30 minutes. Perfect as a wholesome vegetarian main or a dazzling side dish, this recipe is a nutritious way to embrace the richness of the Mediterranean diet while savoring every bite.
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Recipe Information
Ingredients
- 8 oz Whole grain spaghetti or soba noodles
- 3 tbsp Extra virgin olive oil
- 3 cloves Garlic, minced
- 0.5 Red onion, thinly sliced
- 1 Red bell pepper, thinly sliced
- 1 medium Zucchini, julienned or thinly sliced
- 1 cup Cherry tomatoes, halved
- 0.25 cup Kalamata olives, sliced
- 2 cups Baby spinach
- 1 tsp Dried oregano
- 0.5 tsp Crushed red pepper flakes (optional)
- 1 Lemon, juiced
- 2 tbsp Fresh parsley, chopped
- 0.5 tsp Salt
- 0.25 tsp Black pepper
Instructions
Cook the whole grain spaghetti or soba noodles according to the package instructions. Drain, rinse under cold water, and set aside.
Heat 2 tablespoons of extra virgin olive oil in a large skillet or wok over medium heat.
Add the minced garlic and cook for 30 seconds until fragrant, being careful not to let it burn.
Add the red onion, red bell pepper, and zucchini to the skillet. Stir-fry for 4-5 minutes until the vegetables start to soften.
Add the cherry tomatoes and Kalamata olives to the skillet and stir-fry for another 2-3 minutes.
Toss in the cooked noodles and baby spinach, then drizzle with the remaining 1 tablespoon of olive oil.
Sprinkle the dried oregano, crushed red pepper flakes (if using), salt, and black pepper over the dish. Stir-fry for 2-3 minutes to combine and allow the spinach to wilt.
Remove from heat and squeeze the lemon juice over the stir-fry. Sprinkle with fresh parsley before serving.
Serve warm and enjoy your Mediterranean Diet Stir-Fried Noodles with Vegetables!
Nutrition Facts
Calories |
905 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.8 g | 73% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2212 mg | 96% | |
| Total Carbohydrate | 93.9 g | 34% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 16.4 g | ||
| Protein | 19.7 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 248 mg | 19% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 1728 mg | 37% | |
*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.
