Low Calorie Lunch

Mediterranean Vegetables

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Mediterranean Vegetables
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
162
calories
Calories

Healthy, because

Even smarter

Nutritional values

The zucchinis contain potassium, about 180 milligrams per 100 grams. This helps our body to drain excess water and tightens our skin naturally. Various plant substances from the eggplant help to stop cell aging and protect the heart, i.e. the vegetables keep us young and healthy. Tomatoes are full of lycopene, a carotenoid that can protect us against cancer. The Mediterranean vegetables are rounded off with olive oil, which provides us with healthy omega-3 fats.

You couldn't get healthier? Sure, sprinkle some chopped basil over the vegetables, this provides an extra portion of essential oils that soothe an upset stomach. Serve the Mediterranean dish with a ciabatta bread or natural rice as a side dish. The vegetables can also be served with grilled food or as an appetizer.

1 each contains
(Percentage of daily recommendation)
Calorie162 cal.(8 %)
Protein5 g(5 %)
Fat11 g(9 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage5.4 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.8 mg(40 %)
Vitamin K34.7 μg(58 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.8 mg(23 %)
Vitamin B₆0.5 mg(36 %)
Folate112 μg(37 %)
Pantothenic acid0.7 mg(12 %)
Biotin9 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C155 mg(163 %)
Potassium715 mg(18 %)
Calcium59 mg(6 %)
Magnesium52 mg(17 %)
Iron2.2 mg(15 %)
Iodine5 μg(3 %)
Zinc0.6 mg(8 %)
Saturated fatty acids1.6 g
Uric acid64 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
2 small Zucchini
1 small Eggplant
1 yellow Bell pepper
1 Red Bell pepper
3 Tomatoes
1 onion
1 garlic clove
4 Tbsps olive oil
salt
freshly ground peppers
How healthy are the main ingredients?
olive oilZucchiniEggplantTomatooniongarlic clove

Preparation steps

1.

Trim, rinse and slice the zucchini. Rinse the eggplant and cut lengthwise into quarters and cut quarters crosswise into slices. Rinse the peppers, remove seeds and ribs and dice. Rinse the tomatoes and also cut into cubes.

2.

Peel and dice the onion and garlic. Heat the olive oil in a pan. Saute the garlic, onion and pepper, stirring occasionally, for about 5 minutes over medium heat. Add the zucchini and eggplant and saute for another 5-7 minutes. Season with salt and pepper. Add the tomatoes and saute for 2-3 minutes.