Mediterranean Diet Stir-Fried Zucchini
Elevate your weeknight meals with this vibrant Mediterranean Diet Stir-Fried Zucchini recipe, a quick and wholesome dish bursting with fresh, colorful flavors. This healthy recipe combines tender zucchini rounds, sweet red bell peppers, juicy cherry tomatoes, and aromatic garlic and red onion, all sautéed in heart-healthy extra virgin olive oil and seasoned with dried oregano, sea salt, and black pepper. Fresh parsley lends a bright finish, while an optional sprinkle of crumbly feta cheese adds a creamy Mediterranean flair. Ready in just 20 minutes, this nutrient-packed stir-fry is perfect as a flavorful side dish or a light vegetarian entrée that showcases the simplicity and deliciousness of Mediterranean cooking at its best!
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Recipe Information
Ingredients
- 3 medium-sized zucchini
- 2 tablespoons extra virgin olive oil
- 1 medium-sized red bell pepper
- 1 small red onion
- 3 cloves garlic
- 1 cup cherry tomatoes
- 2 tablespoons fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 2 tablespoons feta cheese (optional, for garnish)
Instructions
Wash and dry the zucchini, red bell pepper, and cherry tomatoes. Slice the zucchini into thin rounds, dice the red bell pepper into small pieces, and halve the cherry tomatoes.
Peel and finely chop the red onion and garlic cloves.
Heat the extra virgin olive oil in a large non-stick skillet over medium heat.
Add the red onion to the skillet and sauté for about 2 minutes until softened.
Stir in the chopped garlic and cook for 30 seconds until fragrant.
Add the zucchini slices and diced red bell pepper to the skillet. Stir-fry for 5 minutes, stirring frequently, until the vegetables are tender but still crisp.
Add the halved cherry tomatoes to the skillet along with the dried oregano, sea salt, and black pepper. Stir well and cook for 2 more minutes until the tomatoes are slightly softened.
Remove the skillet from the heat and stir in the fresh parsley.
Taste and adjust seasoning if necessary. Optionally, sprinkle the dish with crumbled feta cheese before serving.
Serve warm as a side dish or light entrée. Enjoy!
Nutrition Facts
Calories |
654 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.1 g | 48% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 7117 mg | 309% | |
| Total Carbohydrate | 71.9 g | 26% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 54.9 g | ||
| Protein | 14.9 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 329 mg | 25% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 2177 mg | 46% | |
*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.
