A Mediterranean vegetable stir fry is a side dish that contains a whole rainbow of colorful vegetables and tastes fantastic. This healthy and easy-to-prepare side dish can be enjoyed by your family all year round. It's truly amazing how something so simple can taste so delicious and elevate almost any dish. The variety of vegetables in this dish are packed with natural vitamins! Carefully choose fresh vegetables that are commonly cooked in the Mediterranean diet and let's get started! Here are our suggestions that will definitely inspire you!
Fresh vegetable mix for the whole family
Since this dish is Mediterranean-inspired, you can also toss it in olive oil and Mediterranean spices like oregano, basil, and garlic. The flavors here are incredible! This dish is very versatile andcan be used as a side dishCan be served with any fish, steak or chicken dish. It also tastes great as a vegetarian dish with pasta, farro or quinoa. You can also serve it on a baked potato.
Servings: 4
Ingredients:
150 g cherry tomatoes
1 red pepper, diced
1 yellow pepper, chopped
1 zucchini, diced
1 small red onion, chopped
½ tablespoon olive oil
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon garlic powder
Salt and pepper to taste
Directions:
- Cook over high heat.
- Mix tomatoes, chopped peppers, zucchini and red onions in a bowl with a little olive oil, oregano, basil and garlic powder. Season with salt and pepper.
Add the vegetables to the pan and spread them out so that they roast rather than steam. Depending on the size of the vegetables, you may need to divide them between two pans. - Cook for 10-15 minutes until the vegetables are soft. The Mediterranean vegetable pan is also suitablefor grillingin the oven.
Mediterranean vegetable pan with gnocchi
Servings: 4
Ingredients:
500 gram pack of gnocchi
1 small red onion, cut into thin strips
½ zucchini, cut into large cubes or strips
80 g eggplant, cut into cubes
150 g colored peppers, diced
60 g asparagus, cut into small spears
20g sun-dried tomatoes, diced
50 g olive oil
1 teaspoon oregano
½ teaspoon basil
¼ teaspoon red pepper flakes
Salt and freshly ground pepper to taste
Garnish: Fresh Parmesan cheese,Herbs like basilor Italian parsley and feta cheese!
Preparation:
- Cook over high heat.
- In a large bowl, combine gnocchi, chopped red onions, zucchini, eggplant, peppers, asparagus and sun-dried tomatoes. Add olive oil, oregano, basil and red pepper flakes.
- Toss vegetables and gnocchi in oil and spices until completely coated. You may need to add more oil or herbs if you use more vegetables.
- Distribute the vegetables and gnocchi evenly in the pan so that they do not overlap.
- Cook until the gnocchi and caramelized vegetables have a golden, crispy layer.
- Let cool and then garnish with fresh herbs and crumbled feta!
Cherry tomatoes, asparagus and spinach from the pan
Servings: 4
Ingredients:
2 tablespoons olive oil
250 g asparagus, ends cut off
4 whole garlic cloves, peeled
250 g cherry tomatoes
2 handfuls of fresh spinach
A generous pinch of salt
A pinch of black pepper
1 teaspoon garlic powder
2 teaspoons dried oregano
Directions:
- Heat the oil in a large skillet.
- Meanwhile, cut the asparagus spears in half.
- Add to the pan along with the garlic cloves and cook over high heat until the asparagus is soft but not completely soft, about 4 minutes. Stir from time to time.
- Then add the cherry tomatoes and cook until the asparagus is cooked and the tomatoes look to your liking (some like them harder, others softer, it depends on you).
- Finally add the fresh spinach, salt, pepper, garlic powder and oregano. Mix everything well.
- Cook until the spinach is wilted (this only takes seconds).
- Best served warm.
Mediterranean vegetable stir-fry with rice and tahini sauce
Servings: 4
Ingredients:
1 small sweet potato, diced
1 ear of sweet corn, peeled and sliced
½ head of cauliflower, deseeded and cut into florets
1 small red pepper cut into large pieces
1 medium carrot, cut into thick slices
1 small/medium summer squash, cut into thick slices
1 small head of broccoli, deseeded and cut into florets
1-2 tablespoons extra virgin olive oil, avocado oil or melted coconut oil
kosher salt
freshly ground black pepper
2 teaspoons Mediterranean spice mix
1 tablespoon chopped fresh coriander leaves for garnish
600g cooked rice, quinoa or small cooked pasta (e.g. orzo) to serve
For the tahini miso sauce:
3 tablespoons tahini
2 tablespoons lemon juice
1 tablespoon white balsamic vinegar
1 tablespoon white (mild) miso
3-4 tablespoons of very warm water
kosher salt
Directions:
- Cook over high heat.
- In a large bowl, toss the chopped vegetables with the olive or coconut oil to coat. Season with a pinch of kosher salt.
- Add the vegetables to the pan and spread them evenly in a single layer. Cook until the sweet potatoes and carrots have golden edges;
- Remove from the heat and immediately sprinkle the Mediterranean seasoning and chopped coriander over the vegetables.
- Serve the vegetables over the grains and drizzle with the tahini miso sauce (or serve as a side dish).
Prepare the tahini sauce:
- While the vegetables are roasting, stir together the tahini, lemon juice, vinegar, and miso with a spoon or whisk in a medium bowl. The mixture should be a stiff but workable paste.
- Add the warm water a tablespoon at a time, stirring thoroughly in between, until the sauce is smooth and drips off the spoon or whisk when you lift it from the bowl.
- Taste the sauce and season lightly with salt if necessary.
- Let the tahini miso sauce sit while the vegetables cook. You can also make the sauce the day before and store it in the fridge. It will thicken but can be loosened up with another tablespoon of very warm water.
