Mediterranean Diet Stir-Fried Vegetables with Rice

Elevate your weeknight dinners with this vibrant Mediterranean Diet Stir-Fried Vegetables with Rice—a wholesome, flavor-packed dish that’s as nutritious as it is satisfying. Brimming with colorful veggies like bell peppers, zucchini, eggplant, and cherry tomatoes, this recipe highlights the essence of Mediterranean cuisine through classics like olive oil, garlic, oregano, and basil. Tossed with baby spinach and hearty brown rice, then finished with a zesty splash of lemon and a sprinkle of fresh parsley, this one-pan wonder caters to both health-conscious eaters and flavor lovers. Ready in just 35 minutes, it’s perfect as a light main course or a healthy side—ideal for plant-based, vegetarian, and Mediterranean diet enthusiasts alike!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large red bell pepper
• 1 large yellow bell pepper
• 1 medium zucchini
• 1 small eggplant
• 1 cup cherry tomatoes
• 3 pieces garlic cloves
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups baby spinach
• 3 cups cooked brown rice
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley

Directions

Step 1

Wash and prepare the vegetables. Dice the red and yellow bell peppers, zucchini, and eggplant into bite-sized pieces. Halve the cherry tomatoes. Mince the garlic cloves.

Step 2

Heat a large skillet or wok over medium heat and add the olive oil.

Step 3

Once the oil is hot, add the diced red and yellow bell peppers, zucchini, and eggplant to the skillet. Stir-fry for 5-6 minutes until the vegetables begin to soften.

Step 4

Add the minced garlic to the skillet and stir for 1 minute until fragrant.

Step 5

Toss in the halved cherry tomatoes, dried oregano, dried basil, salt, and black pepper. Stir everything together and cook for another 3-4 minutes until the tomatoes soften slightly.

Step 6

Add the baby spinach to the skillet and cook for 1-2 minutes until wilted.

Step 7

Gently fold in the cooked brown rice and stir to combine all ingredients evenly. Cook for another 2-3 minutes to warm through.

Step 8

Remove the skillet from heat and drizzle the stir-fry with fresh lemon juice.

Step 9

Sprinkle the chopped parsley over the top for garnish and serve immediately.

Nutrition Facts

Serving size	(1752.4g)

Amount per serving	% Daily Value*
Calories	1294.6

Total Fat 36.3g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 5.2g
Cholesterol 0mg	0%
Sodium 4679.0mg	0%
Total Carbohydrate 220.1g	0%
Dietary Fiber 30.3g	0%
Total Sugars 36.0g
Protein 28.9g	0%

Vitamin D 0IU	0%
Calcium 223.4mg	0%
Iron 9.7mg	0%
Potassium 2996.0mg	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: 24.7%

Protein: 8.7%

Carbs: 66.6%