Mediterranean Diet Stir-Fried Bok Choy

Elevate your vegetable game with this Mediterranean Diet Stir-Fried Bok Choy, a vibrant and nutrient-packed dish that’s bursting with fresh flavors! Crisp bok choy is stir-fried to perfection in aromatic garlic-infused olive oil, then paired with juicy cherry tomatoes, briny Kalamata olives, and a refreshing drizzle of freshly squeezed lemon juice. A sprinkle of dried oregano and optional red pepper flakes adds a touch of earthy warmth and subtle heat, while chopped parsley provides a burst of color and herbaceous finish. Ready in just 20 minutes, this wholesome stir-fry is not only quick and easy but also aligns beautifully with the principles of the Mediterranean diet, making it a deliciously healthy addition to your table. Serve it as a standalone side dish or pair it with your favorite lean protein for a complete, satisfying meal.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 cups Bok Choy (baby or regular, halved or chopped into bite-sized pieces)
• 2 tablespoons Olive oil (extra virgin)
• 3 cloves Garlic (finely minced)
• 1 cup Cherry tomatoes (halved)
• 0.25 cup Kalamata olives (pitted and sliced)
• 2 tablespoons Lemon juice (freshly squeezed)
• 1 teaspoon Oregano (dried)
• 0.25 teaspoon Red pepper flakes (optional, for a slight kick)
• 0.5 teaspoon Salt (to taste)
• 0.25 teaspoon Black pepper (freshly ground, to taste)
• 2 tablespoons Fresh parsley (chopped, for garnish)

Directions

Step 1

Wash the bok choy thoroughly under cold water to remove any soil or grit. If using baby bok choy, halve them lengthwise. If using regular bok choy, chop them into bite-sized pieces, separating the stems from the leafy tops.

Step 2

Heat a large skillet or wok over medium-high heat. Add the olive oil and let it warm up for about 30 seconds.

Step 3

Add the minced garlic and sauté for 30 seconds until fragrant, being careful not to burn it.

Step 4

Add the bok choy stems to the skillet and stir-fry for 2–3 minutes until they begin to soften. Then, toss in the leafy tops and stir-fry for another 2 minutes until everything is tender but still crisp.

Step 5

Add the cherry tomatoes, Kalamata olives, lemon juice, dried oregano, and red pepper flakes (if using). Stir everything together and cook for another 2 minutes to combine the flavors.

Step 6

Season with salt and freshly ground black pepper to taste.

Step 7

Remove from heat and transfer the stir-fry to a serving platter or individual plates.

Step 8

Garnish with freshly chopped parsley before serving. Serve warm as a side dish or pair it with a protein of your choice for a complete meal.

Nutrition Facts

Serving size	(508.1g)

Amount per serving	% Daily Value*
Calories	436.9

Total Fat 37.8g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1712.6mg	0%
Total Carbohydrate 20.5g	0%
Dietary Fiber 6.8g	0%
Total Sugars 7.6g
Protein 6.4g	0%

Vitamin D 0IU	0%
Calcium 318.5mg	0%
Iron 4.1mg	0%
Potassium 1058.2mg	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: 76.0%

Protein: 5.7%

Carbs: 18.3%