Mediterranean Diet Zucchini Stir Fry
Bursting with vibrant Mediterranean flavors, this quick and healthy Mediterranean Diet Zucchini Stir Fry is a perfect weeknight meal or side dish. Packed with fresh ingredients like zucchini, bell peppers, cherry tomatoes, and red onion, this recipe is a colorful and nutrient-rich addition to your table. Seasoned with classic Mediterranean staples like olive oil, garlic, oregano, thyme, and a hint of lemon juice, it creates a tantalizing medley of aromas and tastes. Ready in just 25 minutes, this vegetarian and gluten-free dish is perfect for enjoying on its own, or served with quinoa or whole-grain bread for a satisfying plant-based main course. Whether you're following a Mediterranean diet or just looking for a wholesome vegetable stir fry, this recipe is a deliciously simple way to elevate your meals.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 cloves garlic cloves
- 3 medium-sized zucchini
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 cup cherry tomatoes
- 1 small red onion
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Wash all the vegetables thoroughly and pat them dry.
Slice the zucchini into thin rounds, about 1/4 inch thick.
Cut the bell peppers into thin strips, around 2 inches long.
Halve the cherry tomatoes.
Finely dice the red onion and mince the garlic cloves.
Heat the olive oil in a large skillet or wok over medium heat.
Add the minced garlic and diced onion, and sauté for 2-3 minutes until fragrant and the onion becomes slightly translucent.
Add the zucchini rounds to the skillet. Stir frequently and cook for 4-5 minutes until they begin to soften.
Toss in the bell peppers and cherry tomatoes. Cook for an additional 3-4 minutes, stirring frequently, until the vegetables are tender but still crisp.
Sprinkle the dried oregano, dried thyme, salt, and black pepper over the vegetables while stirring to ensure even seasoning.
Drizzle the lemon juice over the stir fry and stir well.
Remove the skillet from heat and garnish with freshly chopped parsley.
Serve warm as a side dish, or pair with quinoa or whole grain bread for a light main course. Enjoy!
Nutrition Facts
Calories |
668 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6803 mg | 296% | |
| Total Carbohydrate | 90.5 g | 33% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 55.1 g | ||
| Protein | 13.5 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 203 mg | 16% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 2772 mg | 59% | |
*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.
