Fine Vegetable Cuisine

Colorful Vegetable Stir Fry

with feta cheese
4.84
Average: 4.8 (25 votes)
(25 votes)
Colorful Vegetable Stir Fry

Colorful Vegetable Stir Fry - Mediterranean mixture that makes you want to go on summer vacation. Photo: Beeke Hedder

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
186
calories
Calories

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.

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 K33.1 μg(55 %)
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
Complete sugar18 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
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
How healthy are the main ingredients?
Fetaolive oilthymerosemaryzucchinisalt
Preparation

Kitchen utensils

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

Preparation steps

1.
Colorful Vegetable Stir Fry preparation step 1

Clean the zucchini, wash, pat dry, and cut into slices about 1/2-inch thick.

2.
Colorful Vegetable Stir Fry preparation step 2

Halve peppers, remove seeds, wash and cut into wide strips.

3.
Colorful Vegetable Stir Fry preparation step 3

Clean onions, peel, halve and cut into narrow strips.

4.
Colorful Vegetable Stir Fry preparation step 4

Remove the outer skin and the roots from the garlic. Halve bulb crosswise and cut into very thin slices.

5.
Colorful Vegetable Stir Fry preparation step 5

Wash the thyme and rosemary, shake dry, remove the leaves or needles and chop finely.

6.
Colorful Vegetable Stir Fry preparation step 6

Wash cherry tomatoes, drain and halve or quarter depending on size.

7.
Colorful Vegetable Stir Fry preparation step 7

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

8.
Colorful Vegetable Stir Fry preparation step 8

Add bell bell pepper strips and cook, also turning, over medium heat for 1-2 minutes. Pour in vegetable broth.

9.
Colorful Vegetable Stir Fry preparation step 9

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

10.
Colorful Vegetable Stir Fry preparation step 10

Mix the tomatoes into the vegetable pan and simmer everything for another 2-3 minutes. Season to taste with salt and pepper.

11.
Colorful Vegetable Stir Fry preparation step 11

Finally, crumble the feta cheese over the vegetable pan with your fingers.