This vibrant Mediterranean vegetable medley proves that plant-based cooking can be incredibly satisfying and full of bold flavors. Combining tender eggplant, crisp zucchini, and colorful peppers with an Asian-inspired soy glaze, this dish delivers a flavor explosion that will have even the most devoted meat-lovers asking for seconds. The secret lies in the perfect balance of umami-rich soy sauce, aromatic garlic, and warming spices that transform simple summer vegetables into an irresistible main course.
Ingredients
- Zucchini: 1 medium (300g / 10.5 oz)
- Eggplant: 1 medium (400g / 14 oz)
- Red bell pepper: 1 large (200g / 7 oz)
- Green bell peppers: 3 medium (450g / 1 lb)
- Red onions: 2 medium (300g / 10.5 oz)
- Garlic cloves: 6 large
- Soy sauce: 50ml (3.5 tbsp)
- Sesame seeds: 1 tablespoon
- Sugar: 1 tablespoon
- Salt: to taste
- Curry powder: 1 teaspoon
- Black pepper: 1/2 teaspoon
- Red pepper powder: 1/2 teaspoon
- Olive oil: 4 tablespoons
Instructions
- Prepare the vegetables: Wash and slice the zucchini into half-moons about 1cm thick. Cut the eggplant into strips or chunks of similar size. Remove seeds from all peppers and slice into strips. Cut red onions into thick wedges. Mince the garlic cloves finely.
- Heat the pan: In a large skillet or wok, heat 2 tablespoons olive oil over medium-high heat until shimmering.
- Cook eggplant first: Add eggplant pieces to the hot oil and cook for 5-6 minutes, stirring occasionally, until they begin to soften and turn golden. Remove and set aside.
- Sauté the onions: Add remaining olive oil to the same pan. Add red onion wedges and cook for 3-4 minutes until they start to caramelize.
- Add peppers: Add both red and green bell pepper strips to the onions. Cook for 4-5 minutes, stirring frequently, until peppers are tender-crisp.
- Return eggplant: Add the cooked eggplant back to the pan along with zucchini slices. Stir gently to combine.
- Add aromatics: Add minced garlic, curry powder, black pepper, and red pepper powder. Cook for 1 minute until fragrant.
- Create the glaze: In a small bowl, mix soy sauce with sugar until dissolved. Pour over the vegetables and toss to coat evenly.
- Final seasoning: Taste and adjust with salt as needed. Cook for another 2-3 minutes until vegetables are tender and well-coated with the glaze.
- Finish and serve: Sprinkle sesame seeds over the hot vegetables and serve immediately while the flavors are at their peak.
Recipe Information
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4-6 portions
Nutrition per serving: Calories: 140, Carbs: 18g, Fiber: 6g, Protein: 4g, Fat: 7g
Why This Vegetable Medley is Your New Favorite Dish
This Mediterranean-Asian fusion recipe delivers exceptional nutritional value while satisfying your craving for bold, complex flavors. Eggplant provides powerful antioxidants and fiber, while zucchini adds potassium and vitamin C for heart health. The colorful bell peppers contribute vitamin A and capsaicin, which boosts metabolism and reduces inflammation.
The combination of soy sauce and curry powder creates an umami-rich flavor profile that makes vegetables incredibly satisfying, proving that plant-based meals can be just as hearty and fulfilling as meat-based dishes. The sesame seeds add healthy fats and a delightful crunch, while the natural sugars in the vegetables caramelize beautifully with the soy glaze. This recipe is perfect for those following vegan, vegetarian, or simply health-conscious diets, providing a complete meal that’s both nutritious and deeply satisfying.