Mediterranean Diet Pinakbet

Experience the vibrant fusion of flavors with Mediterranean Diet Pinakbet, a wholesome twist on the classic Filipino vegetable stir-fry. This nutrient-packed dish celebrates the Mediterranean diet by swapping traditional ingredients for heart-healthy olive oil, fresh basil, and a medley of colorful vegetables like zucchini, red bell peppers, and eggplant. Hearty chunks of squash and the signature bitter melon (ampalaya) bring depth and authenticity, all simmered to perfection in a light broth infused with garlic, onions, tomatoes, and fish sauce. Ready in under an hour, this recipe is a feast for both the eyes and the palate, offering a low-calorie, veggie-forward option perfect for healthy weeknight dinners. Pair it with warm quinoa or crusty whole-grain bread for an irresistible blend of Mediterranean and Filipino cuisine!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 4 cloves garlic
• 1 medium red onion
• 3 large tomatoes
• 1 medium eggplant
• 200 grams string beans
• 1 medium bitter melon (ampalaya)
• 200 grams squash
• 1 medium red bell pepper
• 1 medium zucchini
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon fish sauce
• 250 milliliters water
• 10 leaves fresh basil leaves

Directions

Step 1

Begin by preparing the vegetables. Mince the garlic and thinly slice the red onion. Chop the tomatoes into cubes. Slice the eggplant into bite-sized pieces. Trim and cut the string beans into 2-inch segments. Slice the bitter melon, remove the seeds, and cube the squash. Finally, slice the red bell pepper and zucchini into strips.

Step 2

In a large pan, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.

Step 3

Add the sliced onion and cook until translucent, approximately 2 to 3 minutes.

Step 4

Stir in the chopped tomatoes and cook until they soften and release their juices, around 3 to 4 minutes.

Step 5

Add the eggplant, string beans, bitter melon, squash, red bell pepper, and zucchini to the pan. Stir well to combine all the vegetables.

Step 6

Season the vegetable mixture with salt, black pepper, and fish sauce. Stir to ensure the seasonings are evenly distributed.

Step 7

Pour in the water and bring the mixture to a gentle boil.

Step 8

Reduce the heat to a simmer, cover the pan, and cook for 15 to 20 minutes, or until the vegetables are tender.

Step 9

Taste and adjust the seasoning if necessary. If the dish is too dry, you can add a little more water.

Step 10

Before serving, stir in the fresh basil leaves for a burst of fresh, aromatic flavor.

Step 11

Serve hot with warm cooked quinoa or whole grain bread for a complete Mediterranean meal experience.

Nutrition Facts

Serving size	2299.8 grams (2299.8g)

Amount per serving	% Daily Value*
Calories	929

Total Fat 40.90g	52%
Saturated Fat 9.50g	48%
Polyunsaturated Fat 4.30g
Cholesterol 22mg	7%
Sodium 6563mg	285%
Total Carbohydrate 127.60g	46%
Dietary Fiber 42.60g	152%
Total Sugars 71.40g
Protein 28.00g	56%

Vitamin D 16IU	80%
Calcium 543mg	42%
Iron 9mg	47%
Potassium 4683mg	100%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.2%

Protein: 11.3%

Carbs: 51.5%