Mediterranean Diet Stir-Fried Noodles with Vegetables

Bursting with vibrant colors and Mediterranean-inspired flavors, this Mediterranean Diet Stir-Fried Noodles with Vegetables recipe offers a wholesome, nutrient-packed twist on a classic stir-fry. Made with fiber-rich whole grain spaghetti or soba noodles, fresh vegetables like zucchini, cherry tomatoes, and baby spinach, and savory additions like Kalamata olives and dried oregano, this dish delivers a harmonious balance of taste and nutrition. A drizzle of heart-healthy extra virgin olive oil and a squeeze of fresh lemon juice perfectly elevate the flavors, while crushed red pepper flakes add an optional kick of heat. Ready in just 30 minutes, this quick and easy recipe is perfect for busy weeknights or a light yet satisfying meal. Serve it warm and garnish with fresh parsley for a dish that’s as beautiful as it is delicious!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 8 oz Whole grain spaghetti or soba noodles
• 3 tbsp Extra virgin olive oil
• 3 cloves Garlic, minced
• 0.5 Red onion, thinly sliced
• 1 Red bell pepper, thinly sliced
• 1 medium Zucchini, julienned or thinly sliced
• 1 cup Cherry tomatoes, halved
• 0.25 cup Kalamata olives, sliced
• 2 cups Baby spinach
• 1 tsp Dried oregano
• 0.5 tsp Crushed red pepper flakes (optional)
• 1 Lemon, juiced
• 2 tbsp Fresh parsley, chopped
• 0.5 tsp Salt
• 0.25 tsp Black pepper

Directions

Step 1

Cook the whole grain spaghetti or soba noodles according to the package instructions. Drain, rinse under cold water, and set aside.

Step 2

Heat 2 tablespoons of extra virgin olive oil in a large skillet or wok over medium heat.

Step 3

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

Step 4

Add the red onion, red bell pepper, and zucchini to the skillet. Stir-fry for 4-5 minutes until the vegetables start to soften.

Step 5

Add the cherry tomatoes and Kalamata olives to the skillet and stir-fry for another 2-3 minutes.

Step 6

Toss in the cooked noodles and baby spinach, then drizzle with the remaining 1 tablespoon of olive oil.

Step 7

Sprinkle the dried oregano, crushed red pepper flakes (if using), salt, and black pepper over the dish. Stir-fry for 2-3 minutes to combine and allow the spinach to wilt.

Step 8

Remove from heat and squeeze the lemon juice over the stir-fry. Sprinkle with fresh parsley before serving.

Step 9

Serve warm and enjoy your Mediterranean Diet Stir-Fried Noodles with Vegetables!

Nutrition Facts

Serving size	(917.3g)

Amount per serving	% Daily Value*
Calories	904.9

Total Fat 56.8g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 2212.5mg	0%
Total Carbohydrate 93.9g	0%
Dietary Fiber 22.8g	0%
Total Sugars 16.4g
Protein 19.7g	0%

Vitamin D 0IU	0%
Calcium 247.8mg	0%
Iron 9.9mg	0%
Potassium 1727.5mg	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: 52.9%

Protein: 8.2%

Carbs: 38.9%