Mediterranean Diet Mushroom Stir-Fry

Dive into the vibrant, healthful flavors of this Mediterranean Diet Mushroom Stir-Fry, a quick and easy recipe that's as nutrient-packed as it is delicious. Featuring a medley of fresh vegetables like tender mushrooms, sweet bell peppers, zucchini, and juicy cherry tomatoes, this sauté comes alive with aromatic garlic, red onion, and a sprinkle of dried oregano and thyme. A drizzle of fresh lemon juice adds a zesty brightness, while a generous garnish of crumbled feta cheese and chopped parsley brings a savory, creamy finish. Perfect as a vegetarian main or a robust side dish, this recipe pairs beautifully with whole grains like quinoa or couscous for a satisfying, Mediterranean-inspired meal. With minimal prep, just 20 minutes of cook time, and a focus on heart-healthy olive oil, this stir-fry is your go-to for a quick, wholesome dinner that doesn't compromise on flavor.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 red onion, sliced
• 2 bell peppers (any color), sliced
• 500 grams button or cremini mushrooms, sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 2 cups baby spinach
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 tablespoon fresh lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 0.5 cup feta cheese, crumbled

Directions

Step 1

Heat olive oil in a large skillet over medium heat.

Step 2

Add minced garlic and sliced red onion, and sauté for 2-3 minutes until the onion becomes translucent.

Step 3

Add sliced bell peppers, and sauté for another 3 minutes until slightly softened.

Step 4

Add the sliced mushrooms to the skillet and stir well. Cook for about 5 minutes until the mushrooms are browned and tender.

Step 5

Stir in the sliced zucchini and cook for an additional 3-4 minutes.

Step 6

Add the halved cherry tomatoes and spinach, and stir until the spinach is wilted.

Step 7

Sprinkle the oregano, thyme, salt, and black pepper over the vegetables and mix well.

Step 8

Drizzle the lemon juice over the stir-fry and stir to combine.

Step 9

Remove from heat and garnish with fresh parsley and crumbled feta cheese.

Step 10

Serve the stir-fry warm, either on its own or over a bed of whole grains like quinoa or couscous.

Nutrition Facts

Serving size	(1232.8g)

Amount per serving	% Daily Value*
Calories	834.6

Total Fat 57.0g	0%
Saturated Fat 21.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 100mg	0%
Sodium 2554.0mg	0%
Total Carbohydrate 52.5g	0%
Dietary Fiber 15.3g	0%
Total Sugars 27.9g
Protein 40.0g	0%

Vitamin D 50IU	0%
Calcium 741.4mg	0%
Iron 8.2mg	0%
Potassium 2942.8mg	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: 58.1%

Protein: 18.1%

Carbs: 23.8%