Mediterranean Diet Stir-Fried Zucchini

Bring the vibrant flavors of the Mediterranean straight to your table with this quick and nutritious Mediterranean Diet Stir-Fried Zucchini recipe! Perfectly cooked zucchini slices, sweet red bell peppers, and juicy cherry tomatoes come together in just 20 minutes, infused with aromatic garlic, red onion, and a hint of dried oregano. Light yet satisfying, this one-skillet dish is elevated with a drizzle of heart-healthy extra virgin olive oil and a fresh parsley garnish. For an optional twist, top it off with crumbled feta for a creamy, tangy finish. Whether served as a wholesome side dish or a light vegetarian entrée, this Mediterranean-inspired recipe celebrates simple, fresh ingredients without compromising on flavor.

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 3 medium-sized zucchini
• 2 tablespoons extra virgin olive oil
• 1 medium-sized red bell pepper
• 1 small red onion
• 3 cloves garlic
• 1 cup cherry tomatoes
• 2 tablespoons fresh parsley
• 1 teaspoon dried oregano
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 2 tablespoons feta cheese (optional, for garnish)

Directions

Step 1

Wash and dry the zucchini, red bell pepper, and cherry tomatoes. Slice the zucchini into thin rounds, dice the red bell pepper into small pieces, and halve the cherry tomatoes.

Step 2

Peel and finely chop the red onion and garlic cloves.

Step 3

Heat the extra virgin olive oil in a large non-stick skillet over medium heat.

Step 4

Add the red onion to the skillet and sauté for about 2 minutes until softened.

Step 5

Stir in the chopped garlic and cook for 30 seconds until fragrant.

Step 6

Add the zucchini slices and diced red bell pepper to the skillet. Stir-fry for 5 minutes, stirring frequently, until the vegetables are tender but still crisp.

Step 7

Add the halved cherry tomatoes to the skillet along with the dried oregano, sea salt, and black pepper. Stir well and cook for 2 more minutes until the tomatoes are slightly softened.

Step 8

Remove the skillet from the heat and stir in the fresh parsley.

Step 9

Taste and adjust seasoning if necessary. Optionally, sprinkle the dish with crumbled feta cheese before serving.

Step 10

Serve warm as a side dish or light entrée. Enjoy!

Nutrition Facts

Serving size	(1046.4g)

Amount per serving	% Daily Value*
Calories	653.6

Total Fat 37.1g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 0.5g
Cholesterol 26.8mg	0%
Sodium 7116.6mg	0%
Total Carbohydrate 71.9g	0%
Dietary Fiber 11.8g	0%
Total Sugars 54.9g
Protein 14.9g	0%

Vitamin D 0IU	0%
Calcium 329.3mg	0%
Iron 4.3mg	0%
Potassium 2176.7mg	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: 49.0%

Protein: 8.8%

Carbs: 42.2%