30 Days of Mediterranean Diet Dinners
The Mediterranean Diet is a healthy way of eating that is based on the traditional foods of the Mediterranean region. It is rich in fruits, vegetables, whole grains, legumes, nuts, and healthy fats. This 30-day meal plan includes a variety of delicious and nutritious dinners that are sure to please everyone in the family.
Ingredients:
* 2 tablespoons olive oil
* 2 cloves garlic, minced
* 1 onion, diced
* 2 bell peppers, diced
* 2 zucchini, diced
* 2 cups cooked quinoa
* 2 cans diced tomatoes
* 2 cans black beans, drained and rinsed
* 2 tablespoons Italian seasoning
* Salt and pepper, to taste
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the garlic, onion, bell peppers, and zucchini and cook until the vegetables are tender, about 5 minutes.
3. Add the cooked quinoa, diced tomatoes, black beans, and Italian seasoning. Stir to combine.
4. Season with salt and pepper, to taste.
5. Cook for an additional 5 minutes, stirring occasionally.
6. Serve warm.
Nutritional Information:
* Calories: 350
* Fat: 8g
* Carbohydrates: 54g
* Protein: 14g
* Fiber: 10g
