Colorful Sauteed Vegetables
This colorful, crunchy vegetable dish puts a lot of vitamins, minerals and fiber on your plate. Pecorino cheese gives it the typical Mediterranean spice and provides protein and calcium.
Because this dish tastes great lukewarm or even cold, it's ideal for a picnic or summer buffet.
(Percentage of daily recommendation)
|Calorie||186 kcal||(9 %)|
|Protein||8 g||(8 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||14 g||(9 %)|
|Sugar added||0 g||(0 %)|
|Roughage||5 g||(17 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||5.1 mg||(43 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||3.1 mg||(26 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||70 μg||(23 %)|
|Pantothenic acid||0.5 mg||(8 %)|
|Biotin||8.3 μg||(18 %)|
|Vitamin B₁₂||0.1 μg||(3 %)|
|Vitamin C||135 mg||(142 %)|
|Potassium||567 mg||(14 %)|
|Calcium||104 mg||(10 %)|
|Magnesium||45 mg||(15 %)|
|Iron||1.8 mg||(12 %)|
|Iodine||20 μg||(10 %)|
|Zinc||0.8 mg||(10 %)|
|Saturated fatty acids||3.9 g|
|Uric acid||50 mg|
- 3 small slender zucchini
- 1 large yellow Bell pepper
- 1 large red Bell pepper
- 2 large white onions
- 1 fresh young garlic (green garlic)
- 1 sprig thyme
- 1 sprig rosemary
- 9 ounces colorful Cherry tomatoes (red, yellow and black mixed)
- 2 tablespoons olive oil
- 3 tablespoons vegetable stock
- freshly ground peppers
- 5 ounces Feta
Rinse zucchini, pat dry, trim and cut into approximately 1/2-inch thick slices.
Halve the bell peppers, remove seeds, rinse and cut into wide strips.
Trim onions, peel, cut in half and cut into narrow strips.
Peel the outer skin from garlic and trim roots. Halve the long way and cut into very thin slices.
Rinse thyme and rosemary, shake dry, strip the leaves or needles and chop finely.
Rinse cherry tomatoes, drain and cut in half or quarters depending on size.
Heat the oil in a large deep skillet. Cook onions and garlic over medium heat until translucent while stirring, 1-2 minutes.
Add bell peppers and also cook while turning over medium heat for 1-2 minutes. Pour in vegetable stock.
Add zucchini and chopped herbs and cook for another 2-3 minutes.
Mix in tomatoes, cover the skillet and cook for about 2-3 minutes. Season with salt and pepper.
Crumble the feta cheese over the vegetables and serve directly from the skillet.