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Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)
Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)

Mediterranean Vegetable Medley

di
S
Sophie

A vibrant and flavorful vegetable dish inspired by Mediterranean cuisine, perfect as a side or light main course.

Salva Ricetta Aggiungi al Piano Pasti

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Tempo di preparazione (min) 10 min
Tempo di cottura (min) 15 min
Difficoltà
Mediterranean Vegetable Medley

Ingredienti

4 porzioni
|
  • 2 clove
    Garlic fresh oppure Garlic powder
  • 1 whole
    Onion yellow oppure Shallot
  • 2 whole
    Zucchini medium oppure Yellow squash
  • 4 whole
    Tomatoes Italian oppure Cherry tomatoes
  • 1/2 cup
    Olives ripe oppure Capers
  • 1 tsp
    Oregano dried oppure Basil
  • 1/2 tsp
    Salt oppure Sea salt
  • 1/4 tsp
    Black pepper ground oppure White pepper
  • 2 tbsp
    Olive oil extra virgin oppure Vegetable oil

Istruzioni

1

Heat the oil

Heat the olive oil in a wok over medium heat.

Ensure the oil is hot but not smoking to avoid burning the ingredients.

Ingredienti necessari per questo passaggio

olive oil
2

Sauté the aromatics

Add the chopped onion and minced garlic to the wok and sauté until fragrant.

Stir frequently to prevent the garlic from burning.

Ingredienti necessari per questo passaggio

onion garlic
3

Cook the zucchini

Add the sliced zucchini to the wok and stir-fry until slightly softened.

Cut the zucchini into even slices for uniform cooking.

Ingredienti necessari per questo passaggio

zucchini
4

Combine and season

Stir in the chopped tomatoes, olives, oregano, salt, and black pepper. Cook until the tomatoes release their juices.

Taste and adjust the seasoning as needed.

Ingredienti necessari per questo passaggio

tomatoes olives oregano salt black pepper
5

Serve and enjoy

Serve the vegetable medley warm, garnished with fresh herbs if desired.

Serve with a side of crusty bread for a complete meal.

Ingredienti necessari per questo passaggio

vegetable medley

Valori nutrizionali (100g)

Calorie 80 kcal
Grassi 5 g
  • Grassi Saturi: 0.7 g
Carboidrati 8 g
Fibre 2 g
Zuccheri 3 g
Proteine 1.5 g

Scopri di più su questa ricetta

📝

Informazioni sulla Ricetta

Discover the Mediterranean Vegetable Medley, a quick and healthy dish combining zucchini, tomatoes, and olives with aromatic garlic and onions. Perfect for a nutritious meal.
💪

Perché Questa Ricetta Ti Fa Bene

This recipe is packed with fresh vegetables, providing essential vitamins and minerals. It's a great choice for a healthy and balanced diet.
💡

Consigli e Trucchi

For added flavor, try using a mix of green and black olives. You can also sprinkle some grated Parmesan cheese on top before serving.
🔄

Varianti della Ricetta

You can add other vegetables like bell peppers or eggplant to this dish for a different twist. Adjust the seasoning to your taste.
🗄️

Istruzioni di Conservazione

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave.
📚

Storia della Ricetta

Mediterranean cuisine is known for its use of fresh vegetables and olive oil, making this dish a classic representation of the region's flavors.
🥗

Informazioni Nutrizionali

This dish is low in calories and high in fiber, making it a healthy addition to any meal.
🍽️

Suggerimenti di Abbinamento

Pair this dish with grilled chicken or fish for a complete meal. It also goes well with crusty bread or rice.

Tag

healthy vegetarian quick easy

Categorie Ricette

Cucina

mediterranean italian

Tipo di Pasto

lunch dinner snack brunch

Portata

side dish main course appetizer

Metodi di Cottura

sautéing stir-frying

Occasioni

everyday weeknight dinner summer cookout family gathering

Restrizioni Alimentari

vegetarian vegan gluten-free low-sugar low-carb pescatarian paleo halal kosher macrobiotic

Stagioni

summer all-season

Difficoltà

  • Cosa e Perché
  • Termini
  • Informativa sulla privacy
Passa all'inglese - English Passa al tedesco - Deutsch Passa all'italiano - Italiano

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