Mediterranean Diet Cauliflower Stir Fry

Transform your weeknight dinner routine with this vibrant and nutritious Mediterranean Diet Cauliflower Stir Fry, a delicious one-pan dish packed with fresh, wholesome ingredients. Bursting with the flavors of garlic, oregano, and a zesty squeeze of lemon, this low-carb masterpiece features tender cauliflower florets, crisp zucchini, sweet bell peppers, juicy cherry tomatoes, and briny kalamata olives. Sautéed in heart-healthy extra virgin olive oil and finished with a sprinkle of fresh parsley, this recipe is not only quick and easy—it’s also perfect for those following a Mediterranean diet. Ready in just 30 minutes, this veggie-forward stir fry is a satisfying, flavorful meal that can be served on its own or paired with whole grains like quinoa or farro for a more substantial dish. Ideal for anyone searching for healthy dinner ideas or looking to explore Mediterranean-inspired recipes!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 head cauliflower
• 3 tablespoons extra virgin olive oil
• 1 medium red bell pepper
• 1 medium zucchini
• 1 small red onion
• 3 cloves garlic
• 1 cup cherry tomatoes
• 0.5 cup kalamata olives
• 1 medium lemon
• 0.25 cup fresh parsley
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Break the cauliflower head into small florets and set aside.

Step 2

Dice the red bell pepper and zucchini into bite-sized pieces. Thinly slice the red onion. Mince the garlic cloves.

Step 3

Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium-high heat.

Step 4

Add the red onion and garlic to the pan, sautéing for about 2 minutes until fragrant.

Step 5

Add the cauliflower florets, stirring occasionally for about 5 minutes or until they start to soften.

Step 6

Add the red bell pepper and zucchini to the skillet, cooking for another 3-4 minutes.

Step 7

Stir in the cherry tomatoes and kalamata olives, cooking for an additional 2 minutes.

Step 8

Add the dried oregano, salt, and black pepper, mixing well to combine the flavors.

Step 9

Squeeze the juice of one lemon over the stir fry, stirring once more to mix.

Step 10

Remove from heat and sprinkle with chopped fresh parsley.

Step 11

Drizzle with remaining tablespoon of olive oil before serving.

Nutrition Facts

Serving size	(1417.8g)

Amount per serving	% Daily Value*
Calories	1031.8

Total Fat 75.6g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 0.4g
Cholesterol 0mg	0%
Sodium 5410.2mg	0%
Total Carbohydrate 85.9g	0%
Dietary Fiber 30.6g	0%
Total Sugars 40.0g
Protein 19.4g	0%

Vitamin D 0IU	0%
Calcium 396.4mg	0%
Iron 10.0mg	0%
Potassium 3313.2mg	0%

*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.

Source of Calories

Fat: 61.8%

Protein: 7.0%

Carbs: 31.2%