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Savory Mediterranean Sautéed Vegetables

Savory Mediterranean Sautéed Vegetables for Vibrant Flavor

Savory Mediterranean Sautéed Vegetables are a quick, tasty, and nutritious dish showcasing vibrant seasonal veggies.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Sides
Cuisine: Mediterranean
Calories: 120
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2-3 tablespoons Olive Oil Can substitute with avocado oil.
  • 1 medium Red Onion Can replace with yellow onion.
  • 3 cloves Garlic Minced
For the Veggie Medley
  • 1 medium Zucchini Can substitute with yellow squash.
  • 1 medium Eggplant Mushrooms can be used instead.
  • 1 medium Red Bell Pepper Use green bell pepper for mild bitterness.
  • 1 medium Yellow Bell Pepper Increase red bell pepper if desired.
  • 1 cup Cherry Tomatoes Grape tomatoes can be used.
For Seasoning
  • 1 teaspoon Dried Oregano Thyme is a suitable substitute.
  • 1 teaspoon Dried Thyme Replace with fresh thyme if desired.
  • 1 teaspoon Dried Basil Italian seasoning can work in a pinch.
  • Salt and Pepper Adjust to your liking.
For the Finish
  • 2 tablespoons Balsamic Vinegar Red wine vinegar or lemon juice can also be used.
  • 1/4 cup Fresh Parsley Chives can be a different herbaceous touch.

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Heat the Olive Oil: Begin by heating 2 to 3 tablespoons of olive oil in a large skillet over medium heat. Wait until the oil shimmers, which typically takes about 2 minutes.
  2. Sauté the Onions: Add the sliced red onion to the hot oil, sautéing for about 2 minutes until they become soft and translucent.
  3. Add the Garlic: Next, add minced garlic and cook for an additional 30 seconds until fragrant, stirring constantly.
  4. Mix in the Vegetables: Stir in the zucchini, eggplant, and chopped bell peppers, and cook for about 5 to 7 minutes until tender yet firm.
  5. Incorporate Cherry Tomatoes and Herbs: Add halved cherry tomatoes, oregano, thyme, and basil, and cook for another 5 minutes.
  6. Season and Stir: Season with salt and pepper to taste, then stir well to ensure the seasoning is evenly distributed.
  7. Drizzle with Balsamic Vinegar: Drizzle balsamic vinegar over the sautéed vegetables, stirring gently to incorporate it throughout.
  8. Garnish and Serve: Remove from heat and garnish with freshly chopped parsley, then serve hot.

Nutrition

Serving: 1servingCalories: 120kcalCarbohydrates: 15gProtein: 3gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 4.5gSodium: 200mgPotassium: 500mgFiber: 4gSugar: 3gVitamin A: 1000IUVitamin C: 50mgCalcium: 50mgIron: 1mg

Notes

Customize with seasonal vegetables and adjust cooking times for preferred texture.

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