Flavorful Mediterranean Zucchini & Rice Stir-Fry
Discover the vibrant world of Mediterranean cuisine with this delightful and nutritious Zucchini & Rice Stir-Fry. This dish combines the fresh and wholesome flavors of peppers, zucchini, and cauliflower with the aromatic essence of basil, oregano, and olive oil. Perfect for a nutritious dinner, this recipe promises a burst of flavors and a delightful dining experience. Whether you’re a health enthusiast or simply looking for a delicious meal, this Zucchini & Rice Stir-Fry will leave you feeling satisfied and nourished.
Ingredients
- 100 grams of zucchini, sliced
- 100 grams of cauliflower, chopped
- 50 grams of red peppers, sliced
- 100 grams of cooked white rice
- 1 tablespoon olive oil
- 1 teaspoon basil, chopped
- 1 teaspoon oregano, chopped
- Salt, to taste
- Black pepper, to taste
Method
- Heat the olive oil in a large pan over medium heat.
- Once the oil is warm, add the sliced zucchini, chopped cauliflower, and sliced red peppers to the pan. Sauté for 5-6 minutes until they start to soften.
- Stir in the basil and oregano, and cook for another 1-2 minutes to let the flavors meld.
- Add the cooked white rice to the pan, and mix well with the vegetables. Sauté for another 3-4 minutes until the rice is heated through.
- Season with salt and black pepper to taste, and give the dish a final stir to evenly distribute the seasoning.
- Serve hot and enjoy your flavorful Mediterranean Zucchini & Rice Stir-Fry.
Tips
- For a nuttier taste, you can use jasmine rice instead of white rice.
- For added protein, consider adding a handful of cooked lentils or beans.
- Feel free to add a pinch of chili powder if you prefer a bit of heat in your stir-fry.
Nutritional information
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Energy | 100 kcal / 418 kJ | 250 kcal / 1045 kJ |
| Fat | 3.5g | 8.8g |
| Saturated Fat | 0.6g | 1.5g |
| Carbohydrates | 15g | 37.5g |
| Sugars | 2g | 5g |
| Proteins | 2.5g | 6.3g |
| Salt | 0.5g | 1.3g |
