Mediterranean Diet Sauteed Vegetables

Bursting with vibrant colors and Mediterranean flavors, this sautéed vegetable recipe is a quick and healthy way to elevate your mealtime. Perfectly seasoned with aromatic garlic, oregano, and thyme, these tender-crisp veggies—featuring red bell peppers, zucchini, yellow squash, and cherry tomatoes—are lightly sautéed in heart-healthy olive oil for a dish that’s both nutritious and delicious. Finished with a zesty squeeze of lemon and a sprinkle of fresh parsley, this 15-minute side dish is ideal for the Mediterranean diet. Serve it as a versatile accompaniment to grilled proteins, toss it with pasta, or enjoy it on its own for a satisfying vegetarian meal. This easy-to-make recipe is sure to become a favorite in your healthy eating rotation!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large red bell pepper
• 2 medium zucchini
• 1 medium yellow squash
• 1 medium red onion
• 1 cup cherry tomatoes
• 3 cloves garlic
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley

Directions

Step 1

Begin by washing all the vegetables thoroughly under running water. Pat them dry with a clean kitchen towel.

Step 2

Slice the red bell pepper and zucchini into thin strips. Cut the yellow squash into small cubes and slice the red onion into thin wedges.

Step 3

Mince the garlic cloves finely. Halve the cherry tomatoes and chop the fresh parsley.

Step 4

In a large skillet, heat the olive oil over medium heat.

Step 5

Add the red onion to the skillet and sauté for 2-3 minutes or until they start to soften.

Step 6

Stir in the minced garlic and cook for another 30 seconds, making sure not to burn it.

Step 7

Add the sliced red bell pepper, zucchini, and yellow squash. Sauté the vegetables for 5-7 minutes, stirring frequently, until they are tender but still slightly crisp.

Step 8

Add the cherry tomatoes to the skillet and sprinkle in the dried oregano, dried thyme, salt, and black pepper. Continue to cook for another 2 minutes, allowing the flavors to meld.

Step 9

Drizzle the lemon juice over the vegetables and give them a final toss.

Step 10

Remove the skillet from the heat and garnish with freshly chopped parsley.

Step 11

Serve the sautéed vegetables warm as a side dish or enjoy them on their own as a light, nutritious meal.

Nutrition Facts

Serving size	(1085.6g)

Amount per serving	% Daily Value*
Calories	577.7

Total Fat 30.9g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 3.1g
Cholesterol 0mg	0%
Sodium 4938.7mg	0%
Total Carbohydrate 69.3g	0%
Dietary Fiber 13.6g	0%
Total Sugars 48.2g
Protein 11.3g	0%

Vitamin D 0IU	0%
Calcium 206.5mg	0%
Iron 5.0mg	0%
Potassium 2294.5mg	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: 46.3%

Protein: 7.5%

Carbs: 46.2%