Mediterranean Diet Stir-Fried Vegetables with Rice
Elevate your weeknight dinners with this vibrant and nutritious Mediterranean Diet Stir-Fried Vegetables with Rice recipe! Packed with colorful bell peppers, tender zucchini, smoky eggplant, sweet cherry tomatoes, and a handful of fresh baby spinach, this dish is a celebration of wholesome Mediterranean flavors. Seasoned with fragrant garlic, dried oregano, and basil, then brightened with a splash of lemon juice and fresh parsley, every bite is bursting with zest and freshness. Served over hearty brown rice, this stir-fry is a perfect balance of health and comfort, ready in just 35 minutes. Ideal for busy families or meal prep, it's a nourishing vegetarian option that stays true to the Mediterranean diet principles.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium zucchini
- 1 small eggplant
- 1 cup cherry tomatoes
- 3 pieces garlic cloves
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach
- 3 cups cooked brown rice
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
Instructions
Wash and prepare the vegetables. Dice the red and yellow bell peppers, zucchini, and eggplant into bite-sized pieces. Halve the cherry tomatoes. Mince the garlic cloves.
Heat a large skillet or wok over medium heat and add the olive oil.
Once the oil is hot, add the diced red and yellow bell peppers, zucchini, and eggplant to the skillet. Stir-fry for 5-6 minutes until the vegetables begin to soften.
Add the minced garlic to the skillet and stir for 1 minute until fragrant.
Toss in the halved cherry tomatoes, dried oregano, dried basil, salt, and black pepper. Stir everything together and cook for another 3-4 minutes until the tomatoes soften slightly.
Add the baby spinach to the skillet and cook for 1-2 minutes until wilted.
Gently fold in the cooked brown rice and stir to combine all ingredients evenly. Cook for another 2-3 minutes to warm through.
Remove the skillet from heat and drizzle the stir-fry with fresh lemon juice.
Sprinkle the chopped parsley over the top for garnish and serve immediately.
Nutrition Facts
Calories |
1295 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.3 g | 47% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 5.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4679 mg | 203% | |
| Total Carbohydrate | 220.1 g | 80% | |
| Dietary Fiber | 30.3 g | 108% | |
| Total Sugars | 36.0 g | ||
| Protein | 28.9 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 223 mg | 17% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 2996 mg | 64% | |
*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.
