Fine Vegetable Cuisine

Colorful Sauteed Vegetables

with Feta Cheese
4.733335
Average: 4.7 (15 votes)
(15 votes)
Colorful Sauteed Vegetables

Colorful Sauteed Vegetables - Mediterranean blend that feels like summer vacation

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Health Score:
10,0 / 10
Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
186
calories
Calories

Healthy, because

Even smarter

Nutritional values

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie186 kcal(9 %)
Protein8 g(8 %)
Fat10 g(9 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E5.1 mg(43 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.5 mg(36 %)
Folate70 μg(23 %)
Pantothenic acid0.5 mg(8 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C135 mg(142 %)
Potassium567 mg(14 %)
Calcium104 mg(10 %)
Magnesium45 mg(15 %)
Iron1.8 mg(12 %)
Iodine20 μg(10 %)
Zinc0.8 mg(10 %)
Saturated fatty acids3.9 g
Uric acid50 mg
Cholesterol13 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
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
salt
freshly ground peppers
5 ounces Feta
How healthy are the main ingredients?
Fetaolive oilthymerosemaryzucchinionion
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Paper towel, 1 Large knife, 1 Sieve, 1 Tablespoon, 1 large deep Skillet, 1 Slotted spatula, 1 Measuring cups

Preparation steps

1.
Colorful Sauteed Vegetables preparation step 1

Rinse zucchini, pat dry, trim and cut into approximately 1/2-inch thick slices.

2.
Colorful Sauteed Vegetables preparation step 2

Halve the bell peppers, remove seeds, rinse and cut into wide strips.

3.
Colorful Sauteed Vegetables preparation step 3

Trim onions, peel, cut in half and cut into narrow strips.

4.
Colorful Sauteed Vegetables preparation step 4

Peel the outer skin from garlic and trim roots. Halve the long way and cut into very thin slices.

5.
Colorful Sauteed Vegetables preparation step 5

Rinse thyme and rosemary, shake dry, strip the leaves or needles and chop finely.

6.
Colorful Sauteed Vegetables preparation step 6

Rinse cherry tomatoes, drain and cut in half or quarters depending on size.

7.
Colorful Sauteed Vegetables preparation step 7

Heat the oil in a large deep skillet. Cook onions and garlic over medium heat until translucent while stirring, 1-2 minutes.

8.
Colorful Sauteed Vegetables preparation step 8

Add bell peppers and also cook while turning over medium heat for 1-2 minutes. Pour in vegetable stock.

9.
Colorful Sauteed Vegetables preparation step 9

Add zucchini and chopped herbs and cook for another 2-3 minutes.

10.
Colorful Sauteed Vegetables preparation step 10

Mix in tomatoes, cover the skillet and cook for about 2-3 minutes. Season with salt and pepper.

11.
Colorful Sauteed Vegetables preparation step 11

Crumble the feta cheese over the vegetables and serve directly from the skillet.