Mediterranean Diet Stir Fried Veggies
Bursting with vibrant colors and bold flavors, this Mediterranean Diet Stir Fried Veggies recipe is a quick, healthy, and delicious way to bring a taste of the Mediterranean to your table. Combining nutrient-packed ingredients like zucchini, red bell pepper, cherry tomatoes, Kalamata olives, and baby spinach, this dish is sautéed to perfection in heart-healthy extra virgin olive oil and infused with fragrant garlic, red onion, and oregano. A splash of fresh lemon juice brightens the flavors, while optional crumbled feta cheese provides a creamy, tangy finish. Ready in just 25 minutes, this versatile recipe is perfect as a light vegetarian main or as a flavorful side dish to pair with grilled seafood, chicken, or whole grains. Ideal for anyone following a Mediterranean diet or seeking wholesome, quick meals, this stir fry is a feast for the senses and a breeze to prepare.
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Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 medium Red onion
- 3 cloves Garlic cloves
- 2 medium Zucchini
- 1 large Red bell pepper
- 1 cup Cherry tomatoes
- 0.5 cup Kalamata olives
- 2 cups Baby spinach
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Lemon juice (freshly squeezed)
- 0.25 cup Feta cheese (optional, for garnish)
Instructions
Peel and thinly slice the red onion, and mince the garlic cloves.
Slice the zucchini into half-moons, and dice the red bell pepper into bite-sized pieces.
Heat the extra virgin olive oil in a large skillet or wok over medium heat.
Add the sliced red onion and minced garlic to the skillet, and sauté for 2 minutes until fragrant.
Stir in the zucchini slices, red bell pepper, and cherry tomatoes. Cook for 5-7 minutes, stirring occasionally, until the vegetables are slightly softened and lightly browned.
Add the Kalamata olives, baby spinach, dried oregano, salt, and black pepper to the skillet. Stir well and cook for an additional 2 minutes until the spinach is wilted.
Remove the skillet from heat and stir in the lemon juice for a bright, fresh flavor.
Transfer the stir-fried vegetables to a serving plate. If desired, garnish with crumbled feta cheese for extra flavor (optional).
Serve immediately as a standalone dish or alongside grilled seafood, chicken, or whole grains for a complete Mediterranean-inspired meal.
Nutrition Facts
Calories |
998 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.0 g | 94% | |
| Saturated Fat | 17.2 g | 86% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 7075 mg | 308% | |
| Total Carbohydrate | 72.8 g | 26% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 44.7 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 613 mg | 47% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 1818 mg | 39% | |
*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.
