Mediterranean Vegetable Skillet
Mediterranean vegetable skillet - The delicious vegetable dish is typical of the Mediterranean region.
Healthy, because
Even smarter
Nutritional values
The vegetables in the Mediterranean vegetable pan provide a lot of potassium, which ensures a balanced fluid balance and supports kidney activity. Onions also contain sulphides: these natural antibiotics help keep potential pathogens at bay.
The mediterranean vegetable pan in this form is suitable for vegan nutrition! If you do not follow a vegan diet, you can top the pan with feta or fry a fried egg in addition.
(Percentage of daily recommendation)
| Calorie | 140 cal. | (7 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 43 μg | (72 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 191 mg | (201 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 81 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 600 grams ripe Tomatoes
- 2 small onions
- 1 large Eggplant
- 2 red Bell pepper
- 1 yellow Bell pepper
- 2 Zucchini
- 2 sprigs thyme
- 2 Tbsps olive oil
- 3 garlic cloves
- 2 bay leaves
- salt
- peppers
Preparation steps
Boil some water in a small saucepan. Cut out tomato stems and score bottom skins crosswise. Blanch tomatoes for about 30 seconds in the boiling water, rinse briefly with cold water and peel. Cut tomatoes into large pieces and set aside.
Peel and halve onions and cut into thin rings.
Remove eggplant and bell pepper stems and cut into 1 cm cubes (approximately 1/3 inch cubes). Cut off zucchini stems and cut zucchinis into slices about 3 mm thick (approximately 1/10 inch thick). Rinse thyme, shake dry, pluck leaves and chop.
Heat 1 tablespoon olive oil in a deep skillet and sauté onions for about 5 minutes. Add bell peppers to onions, sauté for about 2 minutes and remove mixture from skillet. Heat remaining oil and sauté eggplant for about 5 minutes. Add zucchini to eggplant, sauté for about 3 minutes, remove mixture from skillet and drain.
Finely chop garlic cloves, mix in skillet with tomatoes, bay leaves and thyme and season with salt and pepper. Simmer tomato mixture over low heat until tomatoes are softened and creamy, about 10 minutes.
Return onion and eggplant mixtures to skillet with tomato mixture. Simmer vegetables over low heat, stirring occasionally, until mixture is thickened but vegetables are still firm, about 15 minutes. Season vegetables with salt and pepper and serve immediately.
