Mediterranean Diet Easy Stir-Fried Vegetables
Bright, vibrant, and bursting with flavor, this Mediterranean Diet Easy Stir-Fried Vegetables recipe is your go-to for a wholesome, veggie-packed meal. Featuring a medley of fresh produce like zucchini, red bell peppers, eggplant, and juicy cherry tomatoes, this quick stir-fry is elevated with the bold flavors of kalamata olives, garlic, and oregano. A finishing touch of wilted spinach and optional crumbled feta cheese brings a perfect balance of texture and richness to this 30-minute, one-pan dish. Ideal as a satisfying side or light main course, this recipe is not only nutritious but also effortlessly fits into a Mediterranean lifestyle. Whether you're looking for a healthy weeknight dinner or a flavorful addition to your table, this stir-fry delivers on all fronts.
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Ingredients
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 zucchini, sliced into half-moons
- 1 eggplant, diced
- 1 cup cherry tomatoes, halved
- 0.5 cup kalamata olives, pitted and sliced
- 2 cups spinach leaves
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese, crumbled (optional)
Directions
Step 1
Heat the olive oil in a large skillet or wok over medium-high heat.
Step 2
Add the minced garlic and sauté for about 30 seconds until fragrant.
Step 3
Add the sliced red bell pepper, zucchini, and diced eggplant. Stir-fry for 5-6 minutes, or until the vegetables start to soften.
Step 4
Toss in the halved cherry tomatoes and sliced kalamata olives. Stir-fry for another 3-4 minutes.
Step 5
Add the spinach leaves and stir-fry until they are wilted, about 2 minutes.
Step 6
Sprinkle in the dried oregano, salt, and black pepper. Stir well to combine all ingredients.
Step 7
Remove from heat and, if using, sprinkle crumbled feta cheese on top.
Step 8
Serve immediately as a side dish or light main course.
Nutrition Facts
| Serving size | (779.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 955.0 |
| Total Fat 80.7g | 0% |
| Saturated Fat 25.6g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 106.8mg | 0% |
| Sodium 4488.5mg | 0% |
| Total Carbohydrate 38.6g | 0% |
| Dietary Fiber 15.7g | 0% |
| Total Sugars 15.3g | |
| Protein 26.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 815.8mg | 0% |
| Iron 7.1mg | 0% |
| Potassium 1596.8mg | 0% |
Source of Calories