Mediterranean Diet Mixed Vegetable Subji

Discover the wholesome flavors of the Mediterranean Diet Mixed Vegetable Subji, a vibrant plant-based dish that's as nutritious as it is delicious. This recipe features a colorful medley of fresh vegetables, including zucchini, eggplant, sweet potato, and red bell pepper, all sautéed in heart-healthy olive oil and enhanced with aromatic spices like cumin, coriander, and turmeric. A zesty finishing touch of fresh cilantro and a squeeze of lemon juice brings out the natural flavors of the ingredients. Ready in just 45 minutes, this one-skillet wonder is ideal for a quick weeknight meal or a flavorful side dish. Serve it with whole-grain bread or brown rice for a satisfying and Mediterranean-inspired dining experience. Perfect for those following a clean, balanced, or vegetarian diet, this dish is a vibrant celebration of colorful, nutrient-packed eating!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced onion
• 3 minced garlic cloves
• 1 inch, finely chopped ginger
• 1 large, diced red bell pepper
• 1 medium, diced zucchini
• 1 small, diced eggplant
• 1 medium, peeled and diced sweet potato
• 2 medium, chopped tomato
• 1 cup frozen peas
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh cilantro
• 0.5 juiced lemon

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.

Step 3

Stir in the diced onion, minced garlic, and chopped ginger. Sauté for 2-3 minutes until the onion becomes translucent.

Step 4

Add the diced red bell pepper, zucchini, eggplant, and sweet potato to the skillet. Stir well to combine with the onion mixture.

Step 5

Sprinkle the ground coriander and turmeric powder over the vegetables. Stir to coat the vegetables with the spices.

Step 6

Cover the skillet with a lid and let the vegetables cook for about 15 minutes, stirring occasionally, until they start to soften.

Step 7

Add the chopped tomatoes and frozen peas to the skillet, stirring them into the mix.

Step 8

Season the subji with salt and black pepper. Stir well, then cover again and let it cook for an additional 10 minutes until all the vegetables are tender.

Step 9

Once cooked, remove the skillet from the heat and stir in the fresh cilantro and lemon juice.

Step 10

Serve the Mediterranean Diet Mixed Vegetable Subji warm as a main dish or side, accompanied by whole-grain bread or brown rice.

Nutrition Facts

Serving size	(1431.2g)

Amount per serving	% Daily Value*
Calories	943.6

Total Fat 37.9g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 4.9g
Cholesterol 3.9mg	0%
Sodium 7230.3mg	0%
Total Carbohydrate 137.2g	0%
Dietary Fiber 33.2g	0%
Total Sugars 74.7g
Protein 23.9g	0%

Vitamin D 0IU	0%
Calcium 285.0mg	0%
Iron 11.0mg	0%
Potassium 3105.2mg	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: 34.6%

Protein: 9.7%

Carbs: 55.7%