Best 4 Quick Mediterranean Vegetables Recipes

If you're looking for a quick and easy way to whip up a delicious and healthy meal, look no further than Mediterranean vegetables. These vibrant and flavorful veggies are packed with vitamins, minerals, and antioxidants, making them a great choice for a healthy diet. Plus, they're incredibly versatile and can be cooked in a variety of ways, so you're sure to find a recipe that you'll love.

Check out the recipes below so you can choose the best recipe for yourself!

ROASTED MEDITERRANEAN VEGETABLES

Roasted Mediterranean Vegetables image

A lovely, filling dish from my mom. I believe she got it from a market. You can use any color bell peppers - I like to use two different colors. I usually leave the skins on the potatoes and eggplant, but feel free to peel them before making the recipe, if that is your preference :)

Provided by Starrynews

Categories Low Protein

Time 1h

Yield 4-6 serving(s)

Number Of Ingredients 11

Ingredients

12 ounces potatoes, cut into 1 1/2-inch chunks
1 small eggplant, sliced and quartered
2 bell peppers, chopped into 1-inch squares
1 cup red onion, sliced
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon basil
1/2 teaspoon oregano
1/2 teaspoon chives
4 garlic cloves, minced
salt and pepper, to taste

Steps:

Preheat oven to 425°F.
Prepare a shallow roasting dish with nonstick cooking spray.
Combine potatoes, eggplant, both bell peppers, and the red onion slices and place in roasting dish.
Whisk together the olive oil, balsamic vinegar, basil, oregano, chives, garlic and salt and pepper.
Drizzle sauce over the mixed vegetables and toss to coat.
Roast vegetables until tender, about 45 minutes. Stir halfway through the cooking time.

MEDITERRANEAN VEGETABLES

Mediterranean Vegetables image

You can add or substitute your favorite vegetables to this easy-to-make baked-in-parchment dish. Carefully untwist parchment to check doneness; some vegetables may take longer to cook.

Provided by Martha Stewart

Categories Food & Cooking Quick & Easy Recipes

Number Of Ingredients 11

Ingredients

1 medium zucchini, cut in half lengthwise and into 1/2-inch-thick half-moons
2 baby eggplants or 1 Japanese eggplant (about 6 ounces total), cut in half lengthwise and cut across into 1/2-inch thick half-moons
2 medium tomatoes, seeded and cut into 1/2-inch-thick wedges
4 medium shallots, peeled and cut in half lengthwise
1 red, yellow, or green bell pepper, seeds and ribs removed, cut into 1/2-inch strips
4 garlic cloves, thinly sliced
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh flat-leaf parsley
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons coarse salt
1/4 teaspoon freshly ground black pepper

Steps:

Preheat the oven to 400 degrees. Fold four 18-inch lengths of parchment paper in half, cut into a half-heart shape, and open. In a large bowl, combine the zucchini, eggplants, tomatoes, shallots, bell pepper, garlic, thyme, and parsley. Divide the vegetable mixture among the lengths of parchment, arranging on one half of each parchment heart near the crease. Drizzle the oil over the vegetables, and add salt and pepper. Fold the other half of the parchment over the ingredients. Make small overlapping folds to seal the edges, starting at the top of the heart. Two inches from the end, twist parchment twice, gently but firmly, to seal. Repeat.
Place the packets on a rimmed baking sheet or in a heavy skillet (preferably cast iron), and bake 25 minutes or until fully puffed. Remove from the oven, and open the packet carefully. Transfer the vegetables to a serving plate, and spoon the cooking liquid over if desired.

Nutrition Facts : Calories 107 g, Fat 7 g, Fiber 1 g, Protein 2 g, Sodium 726 g

MARVELOUS MEDITERRANEAN VEGETABLES

Marvelous Mediterranean Vegetables image

With so many barbecues in the summer, I created this simple, tasty dish to complement any entree. I like to prepare it earlier in the day and let it marinate, then I just throw it on the grill.-Cathy Godberson, Oakville, Ontario

Provided by Taste of Home

Categories Side Dishes

Time 35m

Yield 9 servings.

Number Of Ingredients 11

Ingredients

3 large portobello mushrooms, sliced
1 each medium sweet red, orange and yellow peppers, sliced
1 medium zucchini, sliced
10 fresh asparagus spears, cut into 2-inch lengths
1 small onion, sliced and separated into rings
3/4 cup grape tomatoes
1/2 cup fresh sugar snap peas
1/2 cup fresh broccoli florets
1/2 cup pitted Greek olives
1 bottle (14 ounces) Greek vinaigrette
1/2 cup crumbled feta cheese

Steps:

In a large resealable plastic bag, combine the mushrooms, peppers and zucchini. Add the asparagus, onion, tomatoes, peas, broccoli and olives. Pour vinaigrette into bag; seal bag and turn to coat. Refrigerate for at least 30 minutes., Discard marinade. Transfer vegetables to a grill wok or basket. Grill, uncovered, over medium heat for 8-12 minutes or until tender, stirring frequently. Place on a serving plate; sprinkle with cheese.

Nutrition Facts : Calories 196 calories, Fat 16g fat (3g saturated fat), Cholesterol 3mg cholesterol, Sodium 549mg sodium, Carbohydrate 11g carbohydrate (4g sugars, Fiber 3g fiber), Protein 4g protein.

QUICK MEDITERRANEAN VEGETABLES

Quick Mediterranean Vegetables image

This Mediterranean vegetable side is very versatile and you can switch out vegetables to your liking. You can use fresh herbs or dried Italian herbs. Sometimes I also add cherry tomatoes, which adds a nice touch.

Provided by Lena

Categories Side Dish Vegetables Carrots

Time 30m

Yield 2

Number Of Ingredients 8

Ingredients

1 tablespoon olive oil
½ onion, chopped
2 carrots, sliced
1 green bell pepper, cubed
1 red bell pepper, cubed
1 fennel bulb, thinly sliced
2 teaspoons dried Italian herb mix, or to taste
salt and freshly ground black pepper to taste

Steps:

Heat olive oil in a large skillet and cook onion until soft and translucent, about 5 minutes. Add carrots, bell peppers, and fennel; cook, stirring occasionally, until softened but still firm to the bite, 5 to 10 minutes. Season with Italian herbs, salt, and pepper.

Nutrition Facts : Calories 142.4 calories, Carbohydrate 18.5 g, Fat 7.4 g, Fiber 6 g, Protein 2.7 g, SaturatedFat 1.1 g, Sodium 126.5 mg, Sugar 7.7 g

Tips:

Choosing Fresh Vegetables: Select ripe, colorful veggies for the best flavor and texture. Look for vibrant colors and firm texture.
Prepping Vegetables: Wash and cut vegetables uniformly for even cooking. For roasting, cut them into similar-sized pieces to ensure they cook evenly.
Seasoning Vegetables: Use a combination of herbs, spices, and citrus to enhance the natural flavors of the vegetables. Experiment with different seasonings to find your favorites.
Roasting Vegetables: Preheat the oven to high heat to caramelize the vegetables and bring out their natural sweetness. Toss the vegetables with olive oil and seasonings before roasting.
Grilling Vegetables: Grill vegetables over medium-high heat to create slightly charred and smoky flavors. Brush the vegetables with olive oil and seasonings before grilling.
Sautéing Vegetables: Use a large pan or wok to sauté vegetables quickly over high heat. Add a small amount of oil and stir-fry the vegetables until tender-crisp.

Conclusion:

With these quick and easy recipes, you can enjoy the vibrant flavors and health benefits of Mediterranean vegetables in no time. Experiment with different cooking methods, seasonings, and vegetables to create delicious and nutritious dishes that will impress your family and friends. Remember to choose fresh, seasonal vegetables and adjust the cooking time according to their texture. So, embrace the Mediterranean lifestyle, savor the taste of these delectable recipes, and reap the rewards of a balanced and flavorful diet.