Mediterranean Diet Savory Mushroom Stir Fry

Bursting with vibrant vegetables and Mediterranean flavors, this Mediterranean Diet Savory Mushroom Stir Fry is a quick and nutritious meal that’s perfect for any occasion. Sautéed with heart-healthy olive oil, earthy garlic, and aromatic spices like oregano and thyme, this colorful dish features tender button mushrooms, sweet bell peppers, zucchini, cherry tomatoes, and fresh spinach. A bright splash of lemon juice and a sprinkling of fresh parsley tie together the medley of flavors, making it irresistible as a main dish or side. Ready in just 35 minutes, this recipe is not only packed with wholesome ingredients but also fits seamlessly into a Mediterranean diet, offering a light yet satisfying option for lunch or dinner. Pair it with whole grains or a crisp salad for a complete, balanced meal that’s as flavorful as it is nutritious.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 3 pieces Garlic cloves, minced
• 1 medium Red onion, sliced thinly
• 2 medium Bell peppers (red, yellow, or green), sliced
• 300 grams Button mushrooms, sliced
• 1 medium Zucchini, sliced
• 200 grams Cherry tomatoes, halved
• 100 grams Spinach leaves
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

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

Step 2

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

Step 3

Add the sliced bell peppers and mushrooms, and cook for about 5 minutes, stirring frequently until mushrooms begin to brown.

Step 4

Add zucchini slices and continue to cook for another 3 minutes, ensuring all the vegetables begin to soften.

Step 5

Stir in the cherry tomatoes and cook for an additional 2 minutes until they start to release their juices.

Step 6

Add the spinach leaves, dried oregano, dried thyme, salt, and black pepper, stirring until the spinach wilts, about 2 minutes.

Step 7

Remove the skillet from heat and add the lemon juice, mixing well to combine all the flavors.

Step 8

Garnish with fresh parsley before serving.

Step 9

Serve hot, as a main or side dish, paired with whole grains or a fresh salad.

Nutrition Facts

Serving size	(1311.2g)

Amount per serving	% Daily Value*
Calories	584.9

Total Fat 31.7g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1320.4mg	0%
Total Carbohydrate 64.5g	0%
Dietary Fiber 21.4g	0%
Total Sugars 35.0g
Protein 22.2g	0%

Vitamin D 30IU	0%
Calcium 263.0mg	0%
Iron 8.6mg	0%
Potassium 3532.7mg	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: 45.1%

Protein: 14.0%

Carbs: 40.8%