Mediterranean Diet Stir Fry Veggies
Transform your weeknight dinners with this vibrant and nutritious Mediterranean Diet Stir Fry Veggies recipe! Packed with colorful favorites like zucchini, sweet bell peppers, cherry tomatoes, artichoke hearts, and kalamata olives, this dish bursts with bold flavors and rich Mediterranean flair. Sautéed in heart-healthy extra virgin olive oil and seasoned with aromatic oregano, basil, and garlic, the fresh produce is complemented beautifully by a touch of lemon juice and bright parsley garnish. Ready in just 30 minutes, this quick and gluten-free stir fry is perfect as a light main course or a flavorful side dish. Pair it with quinoa, whole-grain pita, or enjoy on its own for a wholesome, plant-forward meal!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium, sliced red onion
- 2 medium, sliced into half moons zucchini
- 1 large, julienned red bell pepper
- 1 large, julienned yellow bell pepper
- 1 cup, halved cherry tomatoes
- 3 cloves, minced garlic
- 1 cup, quartered artichoke hearts
- 1 cup, pitted and halved kalamata olives
- 3 cups baby spinach
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon sea salt
- 0.25 teaspoon ground black pepper
- 2 tablespoons, chopped (for garnish) fresh parsley
- 1 medium, juiced for serving lemon
Instructions
Heat a large skillet or wok over medium heat and add the olive oil.
Once the oil is hot, add the sliced red onion and sauté for 2-3 minutes until softened.
Add the zucchini, red bell pepper, and yellow bell pepper to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables are slightly tender but still crisp.
Stir in the minced garlic and cook for 30 seconds until fragrant.
Add the cherry tomatoes, artichoke hearts, and kalamata olives. Sprinkle with dried oregano, dried basil, sea salt, and ground black pepper. Cook for another 3-4 minutes, stirring gently to combine the flavors.
Add the baby spinach to the skillet and toss with the other vegetables. Cook until the spinach is wilted, about 1-2 minutes.
Remove the skillet from the heat and taste for seasoning. Adjust the salt and pepper, if necessary.
Transfer the stir-fried vegetables to a serving dish. Garnish with chopped fresh parsley and a squeeze of lemon juice for brightness.
Serve warm as a side dish or a light main course. Optionally, pair it with whole-grain pita or quinoa for a heartier meal.
Nutrition Facts
Calories |
1318 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.6 g | 117% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7942 mg | 345% | |
| Total Carbohydrate | 119.5 g | 43% | |
| Dietary Fiber | 41.9 g | 150% | |
| Total Sugars | 45.2 g | ||
| Protein | 19.3 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 539 mg | 41% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 2915 mg | 62% | |
*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.
