Colorful Vegetable Stir Fry
Colorful Vegetable Stir Fry - Mediterranean mixture that makes you want to go on summer vacation. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
This colorful, crunchy vegetable pan brings plenty of vitamins, minerals and fiber to the plate. Sheep's cheese gives it that typical Mediterranean flavor and provides protein and calcium. We need the latter for strong bones and healthy teeth.
Because the vegetable pan also tastes lukewarm or even cold, it is just ideal for the buffet at a summer party or to take along for a picnic. The vegetarian dish goes well with a side dish of rice or potatoes and freshly baked pita bread. Meat lovers can serve it with a roasted chicken breast.
(Percentage of daily recommendation)
| Calorie | 186 cal. | (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 K | 33.1 μg | (55 %) | ||
| 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 | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 3 small Zucchini
- 1 yellow pepper
- 1 Red pepper
- 2 yellow onion
- 1 fresh young garlic bulb
- 1 sprig thyme
- 1 sprig rosemary
- 9 ozs Cherry tomatoes
- 2 Tbsps olive oil
- 4 ozs Vegetable broth
- salt
- peppers
- 5 ozs Feta
Kitchen utensils
Preparation steps
Clean the zucchini, wash, pat dry, and cut into slices about 1/2-inch thick.
Halve peppers, remove seeds, wash and cut into wide strips.
Clean onions, peel, halve and cut into narrow strips.
Remove the outer skin and the roots from the garlic. Halve bulb crosswise and cut into very thin slices.
Wash the thyme and rosemary, shake dry, remove the leaves or needles and chop finely.
Wash cherry tomatoes, drain and halve or quarter depending on size.
Heat oil in a large deep skillet. Saute onions and garlic, stirring, over medium heat for 1-2 minutes until translucent.
Add bell bell pepper strips and cook, also turning, over medium heat for 1-2 minutes. Pour in vegetable broth.
Add zucchini and chopped herbs and stew everything for another 2-3 minutes.
Mix the tomatoes into the vegetable pan and simmer everything for another 2-3 minutes. Season to taste with salt and pepper.
Finally, crumble the feta cheese over the vegetable pan with your fingers.
