Mediterranean Diet Stir Fried Veggies

Bursting with vibrant colors and nutrient-packed ingredients, this Mediterranean Diet Stir-Fried Veggies recipe is a quick and healthy way to bring bold Mediterranean flavors to your table. Made with heart-healthy extra virgin olive oil, a medley of fresh vegetables like zucchini, bell peppers, and cherry tomatoes, plus briny Kalamata olives and a hint of dried oregano, this dish is as satisfying as it is wholesome. A touch of freshly squeezed lemon juice adds a bright, citrusy finish, while optional crumbled feta cheese lends a creamy, tangy kick. Ready in just 25 minutes, this one-pan delight is perfect as a standalone, vegetarian meal or as a flavorful companion to grilled chicken, seafood, or your favorite whole grains. Whether you're embracing the Mediterranean diet or simply looking for an easy, veggie-packed recipe, this dish is guaranteed to impress!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 tablespoons Extra virgin olive oil
• 1 medium Red onion
• 3 cloves Garlic cloves
• 2 medium Zucchini
• 1 large Red bell pepper
• 1 cup Cherry tomatoes
• 0.5 cup Kalamata olives
• 2 cups Baby spinach
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Lemon juice (freshly squeezed)
• 0.25 cup Feta cheese (optional, for garnish)

Directions

Step 1

Peel and thinly slice the red onion, and mince the garlic cloves.

Step 2

Slice the zucchini into half-moons, and dice the red bell pepper into bite-sized pieces.

Step 3

Heat the extra virgin olive oil in a large skillet or wok over medium heat.

Step 4

Add the sliced red onion and minced garlic to the skillet, and sauté for 2 minutes until fragrant.

Step 5

Stir in the zucchini slices, red bell pepper, and cherry tomatoes. Cook for 5-7 minutes, stirring occasionally, until the vegetables are slightly softened and lightly browned.

Step 6

Add the Kalamata olives, baby spinach, dried oregano, salt, and black pepper to the skillet. Stir well and cook for an additional 2 minutes until the spinach is wilted.

Step 7

Remove the skillet from heat and stir in the lemon juice for a bright, fresh flavor.

Step 8

Transfer the stir-fried vegetables to a serving plate. If desired, garnish with crumbled feta cheese for extra flavor (optional).

Step 9

Serve immediately as a standalone dish or alongside grilled seafood, chicken, or whole grains for a complete Mediterranean-inspired meal.

Nutrition Facts

Serving size	(1111.6g)

Amount per serving	% Daily Value*
Calories	997.8

Total Fat 73.0g	0%
Saturated Fat 17.2g	0%
Polyunsaturated Fat 0.3g
Cholesterol 53.4mg	0%
Sodium 7074.7mg	0%
Total Carbohydrate 72.8g	0%
Dietary Fiber 20.0g	0%
Total Sugars 44.7g
Protein 18.9g	0%

Vitamin D 0IU	0%
Calcium 613.3mg	0%
Iron 9.4mg	0%
Potassium 1818.5mg	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: 64.2%

Protein: 7.4%

Carbs: 28.4%