Craving a taste of the Mediterranean but short on time? Stir-fries aren't just for Asian cuisine anymore! Embrace the vibrant flavors and health benefits of the Mediterranean diet with these quick and easy stir-fry recipes. These recipes deliver a satisfying and nutritious meal in under 30 minutes.
Why Mediterranean Stir-Fries?
The Mediterranean diet is celebrated for its emphasis on fresh vegetables, lean proteins, healthy fats, and aromatic herbs. This dietary approach is linked to numerous health benefits, including improved heart health and reduced risk of chronic diseases. Mediterranean stir-fries offer a delicious and convenient way to incorporate these principles into your daily meals.
The Appeal of One-Pan Cooking
One-pan meals are a lifesaver on busy weeknights. They minimize cleanup while maximizing flavor and nutrient density. Stir-fries are inherently quick-cooking, making them an ideal choice for a fast, healthy dinner.
Mediterranean Ground Beef Stir Fry
This recipe offers a unique twist on traditional stir-fries. It combines the heartiness of ground beef with the bright flavors of Mediterranean vegetables and herbs. This dish is naturally gluten-free and soy-free. If you skip the feta, it is also dairy-free, making it a flexible option for various dietary needs. It is super high in protein.
Ingredients
- 1 pound ground beef (90% lean recommended)
- 2 tablespoons olive oil
- 1 diced onion
- 1 red bell pepper, diced
- 1 zucchini, diced
- 2 cloves garlic, minced
- 1 teaspoon oregano
- 1 teaspoon basil
- ½ teaspoon cumin
- ½ teaspoon paprika
- ¼ teaspoon smoked paprika
- Salt and pepper to taste
- 1 cup cherry tomatoes, halved
- Juice of ½ lemon
- Crumbled feta cheese (optional)
- Baby spinach
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add the ground beef and cook, breaking it up with a spatula, until browned. Drain off any excess grease.
- Stir in the diced onion, red bell pepper, zucchini, and garlic. Cook until the vegetables are slightly softened.
- Sprinkle in oregano, basil, cumin, paprika, smoked paprika, salt, and pepper. Stir to combine.
- Add the cherry tomatoes and squeeze in the juice of half a lemon. Cook until the tomatoes are blistered and saucy.
- Add the spinach and white parts of the green onion. Note that the spinach will take up most of the pan, but it will wilt down. Stir for another 2 to 3 minutes, until the spinach has wilted.
- Turn off the heat. Sprinkle with crumbled feta (if using).
- Serve immediately.
Tips and Variations
- Vegetarian Option: Substitute the ground beef with chickpeas, lentils, or crumbled tofu for a vegetarian version.
- Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce for extra heat.
- Kid-Friendly: Reduce the amount of spices to suit children's tastes.
- Storage: Store leftovers in an airtight container in the refrigerator for 3-4 days. Freeze for later in a freezer-safe container for up to 3 months. If you’d like to make a second batch to keep stored in the freezer, don’t add the crumbled cheese on top.
Serving Suggestions
- Serve over rice, quinoa, or lentils for a hearty grain bowl.
- Use as a filling for lettuce wraps for a low-carb option.
- Add to scrambled eggs for a protein-packed breakfast.
Nutritional Information (Per Serving)
- Calories: 286kcal
- Total Fat: 19.8g (31% Daily Value)
- Saturated Fat: 4.3g (22% Daily Value)
- Cholesterol: 40.6mg (14% Daily Value)
- Sodium: 90.8mg (4% Daily Value)
- Total Carbohydrate: 4.3g (2% Daily Value)
- Dietary Fiber: 1.1g (5% Daily Value)
- Sugars: 2.5g
- Protein: 22.7g (46% Daily Value)
Mediterranean Vegetable Stir Fry
This vibrant stir-fry celebrates the abundance of fresh vegetables found in Mediterranean cuisine. It's a light, flavorful, and incredibly healthy dish that's perfect as a main course or a side dish.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Ingredients:
- 2 tablespoons extra virgin olive oil
- 8 ounces cremini mushrooms, cleaned, patted dry, sliced ¼ inch thick
- 12 ounces fennel bulb, sliced into ¼ inch batons including core (about 1 large fennel bulb)
- 8 ounces red onion, peeled, halved, cored, sliced ¼ inch lengthwise (about 1 medium onion)
- 1 teaspoon (or more) garlic, peeled, minced
- 8 ounces eggplant cut into 1x1x¼-inch pieces (about 1 small eggplant)
- 1 pound zucchini cut into ½ inch rounds (about 2 medium zucchini)
- ½ cup olives (I prefer kalamata olive but use what you have on hand and like)
- ½ teaspoon red pepper flakes (or more if you like)
- 1 teaspoon pimentón dulce (or smoked paprika)
- ½ teaspoon dry Greek oregano
- 1 teaspoon kosher salt (preferably Crystal)
- ½ cup fresh herb leaves chopped or hand torn (mint and/or basil)
- 1 (28 ounces) can whole peeled tomatoes in their juice (Certified San Marzano Peeled Tomatoes)
Instructions:
- In a non-reactive bowl crush the whole tomatoes in juice with your hands into bite-sized pieces. Reserve to use at the end.
- Heat a wok or very large skillet for a minute. Add the olive oil and when it shimmers add the mushrooms in a single layer if possible. Cook until golden brown on the bottom side without tossing.
- Add the fennel and onions tossing until they are slightly softened, about two minutes. Add the garlic and cook another minute.
- Add the eggplant and zucchini tossing until slightly softened, about four minutes.
- Add the reserved tomatoes and their juice along with the olives, pepper flakes, pimentón, oregano, and salt. Stir until the juices have reduced and the vegetables are soft about six to eight minutes.
- Serve in a large bowl or individual soup-plate bowls.
Mediterranean Chicken Stir Fry
This recipe combines tender chicken with a medley of Mediterranean vegetables and seasonings for a flavorful and satisfying meal. It's a great way to use leftover chicken or to quickly cook chicken specifically for this dish.
Ingredients:
- 1 pound boneless, skinless chicken thighs or breasts, cut into strips
- 2 tablespoons olive oil, plus more for drizzling
- 2 cloves garlic, minced
- 1 teaspoon Mediterranean seasoning (such as Portuguese peri-peri, Italian seasoning, or a blend of chili flakes, paprika, oregano, onion and garlic granules)
- Salt and pepper to taste
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1/2 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 5 ounces baby spinach
- Lemon wedges, for serving
- Crumbled feta or Parmesan cheese, for garnish (optional)
Instructions:
- Marinate the Chicken (Optional): In a medium bowl, combine 1 tablespoon of olive oil, garlic, Mediterranean seasoning, and salt. Add the chicken strips and marinate for at least 30 minutes (or overnight for maximum flavor).
- Prepare the Vegetables: Wash, peel, and slice the vegetables thinly.
- Sauté and Brown the Chicken: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the marinated chicken strips and cook until golden brown and cooked through, about 5-6 minutes. Remove from the pan and set aside.
- Stir-Fry the Vegetables: In the same pan, add another tablespoon of olive oil and stir-fry the vegetables in batches, adding a pinch of salt and seasoning as needed. Cook until tender-crisp, about 5-7 minutes. Set aside next to the chicken.
- Combine: Add the last of the olive oil and toss the cherry tomatoes until they blister and sizzle a little. Add the spinach and mix gently until wilted. Add the stir-fried vegetables and chicken back to the pan, mixing gently to combine all the flavors.
- Serve: Serve immediately on its own or over rice or cooked grains. Garnish with crumbled feta or Parmesan cheese and a squeeze of lemon juice, if desired.
Tips and Variations:
- Chicken Alternatives: Use chicken thighs, shrimp, or tofu instead of chicken breast.
- Vegetable Swaps: Add or substitute other vegetables like broccoli, mushrooms, green beans, artichokes, sun-dried tomatoes, asparagus, cucumber, zucchini, or arugula.
- Spice Level: Adjust the amount of chili flakes or peri-peri seasoning to your preference.
- Cheese Options: Crumble feta or goat cheese over the stir-fry for added flavor. Dairy-free feta cheese can be used.
- Air Fryer Chicken: Cook the chicken in an air fryer for a crispier texture.
Mediterranean Shrimp Stir Fry
This recipe brings the flavors of the Greek islands to your table. Shrimp, combined with classic Mediterranean ingredients like lemon, feta, olives, and oregano, creates a light and refreshing stir-fry.
Ingredients:
- 14 ounces shrimp, cleaned and deveined
- ¼ cup lemon juice
- ¼ cup olive oil
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ onion, chopped
- 2 zucchinis, quartered, sliced into ½ inch pieces
- ½ bunch asparagus, chopped
- 1 tomato, chopped
- 1 garlic clove, pressed
- ½ tablespoon basil
- ½ teaspoon oregano
- ¼ teaspoon sea salt
- ¼ teaspoon pepper
- Dash red pepper flakes (optional)
- ½ cup Kalamata olives, pitted
- Crumbled feta for topping
Instructions:
- Marinate the Shrimp: In a bowl, add lemon juice, olive oil, onion powder, and garlic powder. Add shrimp and mix well. Place in refrigerator for 30 minutes to marinate.
- Stir-Fry the Vegetables: Once done marinating, empty shrimp into a pan and cook for 3-5 minutes, until done (pink), and set shrimp aside. In the same pan, add onion and cook for 3 minutes. Add in zucchini, asparagus, tomato, garlic, basil, oregano, salt, pepper, and red pepper flakes (if using), cook for 2-3 minutes.
- Combine: Add shrimp back in along with the Kalamata olives and mix.
- Serve: Remove Mediterranean shrimp stir fry from heat. Place some of the stir-fry on a plate, top with crumbled feta, and serve.
Tips and Variations:
- Vegetable Options: Feel free to add other Mediterranean vegetables like bell peppers, eggplant, or artichoke hearts.
- Spice Level: Adjust the amount of red pepper flakes to your liking.
- Serving Suggestions: Serve by itself or over some brown rice for a healthy carb boost.
General Tips for Mediterranean Stir-Fries
- Use High-Quality Olive Oil: Extra virgin olive oil is a staple of the Mediterranean diet and adds a rich flavor to stir-fries.
- Don't Overcrowd the Pan: Stir-fry vegetables in batches to ensure they cook evenly and don't become soggy.
- Season Generously: Mediterranean cuisine is known for its bold flavors. Don't be afraid to use plenty of herbs, spices, and lemon juice.
- Fresh Herbs are Key: Fresh herbs like basil, oregano, mint, and parsley add a burst of flavor and aroma to your stir-fries.
- Embrace Variety: Experiment with different vegetables, proteins, and seasonings to create your own unique Mediterranean stir-fry recipes.
Read also: Delicious Mediterranean Recipes
Read also: Mediterranean Diet, Instant Pot Style
tags: #mediterranean #diet #stir #fry