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Savory Mediterranean Sautéed Vegetables for a Healthy Twist

A vibrant medley of Mediterranean vegetables, perfect as a light, vegan side dish, satisfying cravings for bold flavors.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 120
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauté
  • 2 tablespoons Olive Oil Can substitute with avocado oil or any high-heat cooking oil.
  • 1 large Red Onion Substitute with yellow onion for a similar flavor profile.
  • 2 cloves Garlic Fresh garlic is preferred for optimal taste.
  • 1 medium Zucchini Can replace with yellow squash for variety.
  • 1 medium Eggplant Use zucchini as a substitute if preferred.
  • 1 medium Red Bell Pepper Yellow or orange bell pepper can be used interchangeably.
  • 1 medium Yellow Bell Pepper Substitute with more red bell pepper if unavailable.
  • 1 cup Cherry Tomatoes Regular tomatoes can be diced instead.
  • 1 teaspoon Dried Oregano Use Italian seasoning as an alternative.
  • 1 teaspoon Dried Thyme Can substitute with fresh thyme or mixed herbs.
  • 1 teaspoon Dried Basil Fresh basil is a good substitute if available.
  • to taste Salt Adjust according to personal taste.
  • to taste Pepper Adjust according to personal taste.
  • 1 tablespoon Balsamic Vinegar Alternatives include red wine vinegar or lemon juice.
  • to garnish tablespoons Fresh Parsley Any fresh herb can be used to finish the dish.

Equipment

  • Large skillet

Method
 

Step-by-Step Instructions
  1. Heat the Olive Oil: Begin by placing a large skillet over medium heat. Add olive oil, swirling it around the pan until it shimmers.
  2. Sauté the Red Onion: Add the sliced red onion to the skillet. Sauté for about 2 minutes until soft and translucent.
  3. Add the Garlic: Stir in minced garlic and cook for an additional 30 seconds until fragrant.
  4. Incorporate the Vegetables: Add chopped zucchini, eggplant, and bell peppers to the skillet. Stir well and cook for 5 to 7 minutes.
  5. Add Cherry Tomatoes and Herbs: Toss in halved cherry tomatoes along with oregano, thyme, and basil. Cook for another 2 minutes.
  6. Season and Finish Cooking: Season with salt and pepper, and cook for an additional 5 minutes until all vegetables are tender.
  7. Drizzle with Balsamic Vinegar: Remove from heat and drizzle balsamic vinegar over the vegetables. Stir gently to incorporate.
  8. Garnish and Serve: Garnish with freshly chopped parsley and serve hot, complementing your favorite protein or on its own.

Nutrition

Serving: 1servingCalories: 120kcalCarbohydrates: 12gProtein: 2gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 6gSodium: 150mgPotassium: 500mgFiber: 4gSugar: 4gVitamin A: 15IUVitamin C: 90mgCalcium: 4mgIron: 6mg

Notes

Feel free to experiment with seasonal vegetables and additional herbs or spices to elevate the dish.

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