April, 6, 2024
Jump to RecipeExplore authentic Greek flavors with our Greek Vegetable Olive Oil Skillet – Vegan & Wholesome.
Recipe scaling options are available in the recipe card for your convenience.
For Whom – Features
This recipe is perfect for you if you:
- Enjoy the rich and hearty flavors of Greek cuisine.
- Prefer meals that highlight the freshness of seasonal vegetables.
- Seek wholesome and nutritious plant-based dishes for a balanced diet.
- Enjoy the simplicity and satisfaction of one-pan cooking with minimal cleanup.
- Look for a healthy yet affordable meal option- $5 per 2 people.
Special Diet Info
This Greek Vegetable Olive Oil Skillet is:
- Suitable for vegans, vegetarians, and omnivores alike.
- Ideal for those following Mediterranean diet.
- High in dietary fiber, aiding digestion and promoting gut health.
- Low in saturated fat and cholesterol, promoting heart health.
Macros Content:
Discover the nutritional breakdown of this dish.
- Protein: 5.11%
- Complex Carbohydrates:56.29%
- Healthy Fats: 38.60%
Tips to enhance the nutritional profile
Enhance the nutritional profile of your Greek Vegetable Olive Oil Skillet these tips.
- Boost protein intake by adding red lentils or/and crumbled feta cheese to the skillet.
- Incorporate probiotics by serving the dish with a side of fermented vegetables like homemade sauerkraut.
- Add polyphenols by including: olives, capers, oregano, zucchini.
- Increase antioxidant content serving the dish with a mixed greens salad dressed with a lemon and apple cider vinegar dressing and some additional freshly minced garlic.
- Boost omega-3 fatty acids by incorporating pumpkin seeds, chia seeds or flaxseeds into the recipe or serving the dish with a side of omega-3-rich foods like grilled salmon.
Ingredients Tips and Substitutions
Here’s how to choose the best produce and swap ingredients.
- Feel free to substitute sweet potatoes for regular ones if you prefer.
- You can use Beluga eggplant to add a unique twist to this stew.
- For a spicier version, add red pepper flakes or 1 chili pepper.
- If you enjoy cheese, consider adding some Cypriot Halloumi, crumbled Mizithra or Feta cheese or any white goat’s cheese at the end; the cheese melts partially and adds a delightful richness to the dish.
- If fresh peas are not available, frozen peas can be used as a convenient alternative without compromising flavor or nutritional value.
- If fresh herbs are not available swap them for dried– For parsley an dill use 1/2 a teaspoon, for oregano literally a pinch ( 1/4 / 1/5 a tsp ).
- While fresh tomatoes are recommended for optimal flavor, canned diced peeled tomatoes can be used as a convenient alternative.
- Opt for organic, locally-sourced ingredients when possible to support sustainable farming practices.
Cultural Context
Embrace the cultural richness of Greek cuisine.
- That kind of dish is commonly referred to as “Lathera.” / ”Ladera.”
- Lathera are olive oil-based, plant-based meals that are traditionally enjoyed during the Greek Lent period. These cozy and rustic dishes reflect the importance of simplicity, sustainability, and the generous use of olive oil in Greek culinary traditions.
Ingredient Spotlight
Discover the nutritional benefits and unique characteristics of one key ingredient featured in this dish.
Eggplant: Eggplant is a low-calorie vegetable packed with fiber, C and K vitamins, potassium and manganese and antioxidants, including anthocyanins and chlorogenic acid.
Anthocyanins, a flavonoid antioxidant, give purple fruits and veggies like eggplant their vivid color. They offer health perks like fighting inflammation, boosting heart health, and guarding against chronic diseases.
Eating the skin of purple eggplant can add more polyphenols, potentially enhancing its health benefits.
Serving/Storing/Freezer
Learn how to best serve, store, and freeze your Greek Vegetable Olive Oil Skillet
- Serving: Serve the Greek Vegetable Olive Oil Skillet fresh and hot, garnished with additional fresh herbs like parsley or chopped green onions, chives. Accompany with crusty bread or a side of grains like quinoa or couscous for a complete meal.
- Storing: Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Ensure the dish has cooled to room temperature before transferring to the container to prevent condensation. Reheat on lowest heat on the stove or in the microwave before serving.
- Freezing: While this dish is best enjoyed fresh, it can be frozen for longer-term storage. Allow the dish to cool completely before transferring to freezer-safe containers or zip-top bags. Label with the date and contents, and store in the freezer for up to 3 weeks. To reheat, thaw overnight in the refrigerator and warm gently on the stove or in the microwave until heated through.
Leftover Ideas
Transform your leftover meal into delicious new creations.
- Leftovers can be used to create a delicious, healthy omelet / frittata the following day, with a sprinkle of dried oregano, a bit of Feta cheese and accompanied by some tzatziki sauce.
- This skillet can also double as a tasty, vegan, and vegetarian-friendly pasta sauce, so don’t hesitate to try it out!
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Complete Day Menu Featuring this Recipe
Here is an example of a complete day’s menu featuring this recipe.
- Start your day with some delicious Laziest Ever Greek Yogurt Rolled Oats Breakfast , to add more protein and probiotics to your menu.
- Continue with Chickpea Vegan Cream Soup.
- For your main course, enjoy Greek Vegetable Olive Oil Skillet accompanied by rustic Greek Cornbread and your choice of salad: Homemade Sauerkraut , a classic green salad, or Greek Salad with Spinach and Mushrooms.
- As dessert have a slice of Easy Olive Oil Lemon Cake.
OLIVE OIL EGGPLANT & GREEN PEAS SKILLET
Ingredients
- 500 g green peas fresh or frozen
- 1 bunch fresh dill
- 1 eggplant-aubergine
- 1 bunch fresh parsley
- 1 large tomato
- 6 tbsp olive oil
- 1 carrot
- 2 potatoes
- 1 large clove of garlic
- 1 small red onion
- some salt & black ground pepper
- 600 mL water
Instructions
- Start by prepping the veggies:
- Coarsely dice the eggplant and soak it in a bowl of water with 1 tsp of salt.
- In the meanwhile, finely chop dill and parsley. Set some parsley aside to garnish.
- Slice the peeled carrot and coarsely dice peeled potato, tomato, onion, and garlic.
- Over high heat, sauté the onion in olive oil until golden in a skillet, deep wok, or deep frying pan.
- Add the eggplant and sauté for 2 minutes.
- Continue for the same amount of time with the carrot, tomato, potato, and garlic, stirring constantly.
- Add water, green peas, and greens.
- Bring it to a boil, reduce to low, cover, and simmer for about 40 minutes.
- Add about 2 teaspoons of salt during the last 10 minutes of cooking, and leave the pan uncovered to allow excess liquid to evaporate.
- Serve sprinkled with fresh parsley, some ground black pepper and a drizzle of olive oil. Enjoy!
Q & A
Get answers to common questions and tips for mastering this recipe
- Q: How can I lower the carbs and add more protein to this dish? A: To reduce the carb content, consider omitting or reducing high-carb ingredients like potatoes and/ or carrots, and increasing low/medium-carb vegetables such as artichokes and eggplant. In addition, you can enhance the protein content by incorporating red lentils and/or cooked quinoa as plant-based protein sources. Alternatively, crumbled feta cheese serves as an excellent option for those preferring animal protein.
Share your tips and variations in the comments below if you’ve tried this recipe!
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