Mediterranean Diet Stir Fry Veggies

Savor the vibrant flavors of the Mediterranean with this quick and healthy Mediterranean Diet Stir Fry Veggies recipe! Packed with nutrient-rich vegetables like zucchini, bell peppers, and cherry tomatoes, this stir-fry is elevated with the bold tastes of kalamata olives, artichoke hearts, and a medley of dried herbs. Cooked in heart-healthy extra virgin olive oil and finished with a squeeze of fresh lemon juice and a sprinkle of parsley, this dish is a celebration of freshness and simplicity. Perfect as a light main course or a savory side dish, it comes together in just 30 minutes, making it ideal for busy weeknights. Serve it on its own or pair with whole-grain pita or quinoa to complete your Mediterranean-inspired meal. Healthy, colorful, and bursting with flavor, this veggie stir-fry is a must-try for fans of the Mediterranean diet!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 medium, sliced red onion
• 2 medium, sliced into half moons zucchini
• 1 large, julienned red bell pepper
• 1 large, julienned yellow bell pepper
• 1 cup, halved cherry tomatoes
• 3 cloves, minced garlic
• 1 cup, quartered artichoke hearts
• 1 cup, pitted and halved kalamata olives
• 3 cups baby spinach
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon sea salt
• 0.25 teaspoon ground black pepper
• 2 tablespoons, chopped (for garnish) fresh parsley
• 1 medium, juiced for serving lemon

Directions

Step 1

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

Step 2

Once the oil is hot, add the sliced red onion and sauté for 2-3 minutes until softened.

Step 3

Add the zucchini, red bell pepper, and yellow bell pepper to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables are slightly tender but still crisp.

Step 4

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

Step 5

Add the cherry tomatoes, artichoke hearts, and kalamata olives. Sprinkle with dried oregano, dried basil, sea salt, and ground black pepper. Cook for another 3-4 minutes, stirring gently to combine the flavors.

Step 6

Add the baby spinach to the skillet and toss with the other vegetables. Cook until the spinach is wilted, about 1-2 minutes.

Step 7

Remove the skillet from the heat and taste for seasoning. Adjust the salt and pepper, if necessary.

Step 8

Transfer the stir-fried vegetables to a serving dish. Garnish with chopped fresh parsley and a squeeze of lemon juice for brightness.

Step 9

Serve warm as a side dish or a light main course. Optionally, pair it with whole-grain pita or quinoa for a heartier meal.

Nutrition Facts

Serving size	(1660.9g)

Amount per serving	% Daily Value*
Calories	1317.7

Total Fat 91.6g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 0.4g
Cholesterol 0mg	0%
Sodium 7941.8mg	0%
Total Carbohydrate 119.5g	0%
Dietary Fiber 41.9g	0%
Total Sugars 45.2g
Protein 19.3g	0%

Vitamin D 0IU	0%
Calcium 539.0mg	0%
Iron 16.2mg	0%
Potassium 2915.3mg	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: 59.8%

Protein: 5.6%

Carbs: 34.6%