Mediterranean Diet Zucchini Stir Fry

Embrace the vibrant flavors of the Mediterranean with this quick and healthy Mediterranean Diet Zucchini Stir Fry! This colorful dish combines tender zucchini, crisp bell peppers, sweet cherry tomatoes, and aromatic red onions, all sautéed to perfection in heart-healthy olive oil. Infused with fragrant garlic, dried oregano, and thyme, and finished with a splash of zesty lemon juice, this stir fry is a delightful balance of savory and fresh. Ready in just 25 minutes, it’s perfect as a nutritious side dish or as a light vegetarian main when paired with quinoa or whole-grain bread. Packed with antioxidants, fiber, and bold flavors, this recipe is a must-try for fans of wholesome Mediterranean cuisine.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 3 cloves garlic cloves
• 3 medium-sized zucchini
• 1 large red bell pepper
• 1 large yellow bell pepper
• 1 cup cherry tomatoes
• 1 small red onion
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 2 tablespoons fresh parsley
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Wash all the vegetables thoroughly and pat them dry.

Step 2

Slice the zucchini into thin rounds, about 1/4 inch thick.

Step 3

Cut the bell peppers into thin strips, around 2 inches long.

Step 4

Halve the cherry tomatoes.

Step 5

Finely dice the red onion and mince the garlic cloves.

Step 6

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

Step 7

Add the minced garlic and diced onion, and sauté for 2-3 minutes until fragrant and the onion becomes slightly translucent.

Step 8

Add the zucchini rounds to the skillet. Stir frequently and cook for 4-5 minutes until they begin to soften.

Step 9

Toss in the bell peppers and cherry tomatoes. Cook for an additional 3-4 minutes, stirring frequently, until the vegetables are tender but still crisp.

Step 10

Sprinkle the dried oregano, dried thyme, salt, and black pepper over the vegetables while stirring to ensure even seasoning.

Step 11

Drizzle the lemon juice over the stir fry and stir well.

Step 12

Remove the skillet from heat and garnish with freshly chopped parsley.

Step 13

Serve warm as a side dish, or pair with quinoa or whole grain bread for a light main course. Enjoy!

Nutrition Facts

Serving size	(1309.6g)

Amount per serving	% Daily Value*
Calories	667.6

Total Fat 31.4g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 3.1g
Cholesterol 0mg	0%
Sodium 6803.2mg	0%
Total Carbohydrate 90.5g	0%
Dietary Fiber 15.1g	0%
Total Sugars 55.1g
Protein 13.5g	0%

Vitamin D 0IU	0%
Calcium 202.7mg	0%
Iron 5.4mg	0%
Potassium 2771.8mg	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: 40.5%

Protein: 7.7%

Carbs: 51.8%