Mediterranean Vegetables

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Mediterranean Vegetables
50 min.
1
886kcal

Suggestions

Ingredients

  • 0.5 teaspoon basil sweet
  • 0.5 teaspoon basil sweet
  •  bay leaves 
  • serving rice cooked
  • serving rice cooked
  • serving rice cooked
  • teaspoon cumin 
  • cups eggplant unpeeled chopped
  •  garlic clove minced
  • teaspoon garlic powder 
  • cups bell pepper green cut into strips
  • 0.3 teaspoon marjoram 
  • teaspoon onion powder 
  • cup onion red sliced canned (I like to use onion but you can use what you like)
  • 0.3 teaspoon sage 
  • serving salt and pepper 
  • tablespoon country crock buttery spread (for non-vegan version, use regular margarine)
  • 0.5 teaspoon paprika sweet
  • 0.5 teaspoon thyme leaves 
  • 28 ounce tomatoes undrained
  • cups mushrooms white sliced
  • cups mushrooms white sliced
  •  zucchini sliced

Equipment

  • frying pan

Directions

  1. Heat skillet.
  2. Add garlic, peppers, onions, mushrooms and saute for a few minutes until tender.
  3. Add tomatoes, un-drained, egg plant, zucchini and stir sauteing until tender/crisp.
  4. Add thyme, bay leaf, garlic powder, onion powder and the rest of the seasonings. Cover with lid and simmer for 10-20 minutes.
  5. Serve over hot white or brown rice. Can serve over baked potatoes too or noodles.

Nutrition Facts

Calories886kcal
Protein15.61%
Fat14.5%
Carbs69.89%

Properties

Glycemic Index
751
Glycemic Load
90.23
Inflammation Score
-10
Nutrition Score
75.143477543541%

Flavonoids

Delphinidin
140.53mg
Naringenin
5.4mg
Apigenin
0.04mg
Luteolin
14.52mg
Isorhamnetin
8.02mg
Kaempferol
1.95mg
Myricetin
1.18mg
Quercetin
46.43mg

Nutrients percent of daily need

Calories:886.47kcal
44.32%
Fat:15.52g
23.88%
Saturated Fat:3.65g
22.81%
Carbohydrates:168.38g
56.13%
Net Carbohydrates:135.97g
49.44%
Sugar:58.54g
65.04%
Cholesterol:0mg
0%
Sodium:403.95mg
17.56%
Alcohol:0g
100%
Protein:37.59g
75.19%
Vitamin C:446.24mg
540.89%
Manganese:4.16mg
208.23%
Copper:4.05mg
202.26%
Vitamin A:9653.89IU
193.08%
Potassium:5490.62mg
156.87%
Vitamin B6:3.07mg
153.26%
Vitamin B2:2.32mg
136.37%
Fiber:32.41g
129.65%
Vitamin B3:24.26mg
121.3%
Vitamin K:117.44µg
111.85%
Folate:386.14µg
96.54%
Phosphorus:960.19mg
96.02%
Vitamin B5:9.23mg
92.34%
Selenium:57.59µg
82.27%
Vitamin B1:1.19mg
79.21%
Magnesium:307.53mg
76.88%
Vitamin E:9.61mg
64.09%
Iron:9.9mg
55.01%
Zinc:7.1mg
47.31%
Calcium:309.45mg
30.95%
Vitamin D:0.77µg
5.12%
Vitamin B12:0.15µg
2.56%
Source:Food.com