This Mediterranean Stir Fry is a quick, golden veggie skillet that gives you a healthy, budget-friendly dinner packed with bright flavor, high-fiber vegetables, and effortless weeknight comfort.
For more recipes with turmeric, check out our sheet pan turmeric cauliflower and chickpea, one pot turmeric rice, turmeric chickpea stew, and Mediterranean lentils and rice.
This Golden Veggie Stir Fry Is Pure Mediterranean Comfort
Lately, Louise and I have been obsessed with stir-fried recipes because theyโre so quick to make and let us use whatever veggies we have left in the fridge ๐ฅ. They fit so naturally into our Mediterranean-style eating pattern, and they always feel light, bright, and nourishing.
Weโve also been experimenting with new, original sauces that bring a Mediterranean flair to this type of dish. And this time, we made a golden turmeric stir fry sauce that looks beautiful and tastes even better โ warm, lemony, and full of vibrant flavor โจ.
The result was so good. This Mediterranean Stir Fry has become one of our favorite veggie-packed dinners, and itโs incredibly versatile. One night we served it with shrimp, another time with a fried egg or leftover rotisserie chicken, and we also loved it with Greek yogurt mixed with lemon, dill, and a pinch of salt.
Itโs the kind of cozy, healthy Mediterranean dinner that feels effortless, balanced, and so satisfying ๐.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
Golden Stir Fry Sauce
- Olive oil: Use extra-virgin for the best flavor. Substitute avocado oil or a light olive oil in a pinch.
- Turmeric: Key for color and warmth. Substitute smoked paprika for a different quick Mediterranean weeknight meal vibe.
- Dried oregano: Swap with Italian seasoning or thyme.
- Vegetable broth: Swap with chicken broth for extra richness.
- Lemon juice: Substitute white wine vinegar or a splash of red wine vinegar.
- Mustard: Dijon or whole-grain both work.
- Garlic: Use fresh or jarred. Substitute garlic powder in a pinch.
Veggies (Easy to Swap and Customize)
- Green onions: Mild and quick to cook. Substitute shallots or the white part of a leek for a cozier golden Mediterranean stir fry.
- Carrots: Add sweetness and color. Swap with grated sweet potato, diced parsnips, or even butternut squash for a more wintery twist.
- Zucchini: Softens beautifully in stir-fries. Substitute yellow squash or diced eggplant for a similar Mediterranean flavor.
- Red bell pepper: Adds crunch and brightness. Use orange or yellow bell peppers, or chopped roasted peppers for convenience.
- Frozen peas: Easy, budget friendly, and colorful. Substitute edamame, green beans, or chopped broccoli for twist on this turmeric vegetable recipe.
- Olives: Bring depth and are delicious with turmeric. Substitute capers, sun-dried tomatoes, or marinated artichokes.
- Cooked rice: Any grain works here โ try quinoa, couscous, farro, or leftover brown rice for a hearty base.
How to Make Mediterranean Stir Fried Rice
Step 1 โ Prep Veggies and Sauce
Chop the green onions, grate the carrots, and dice the zucchini and red bell pepper.
Measure out the peas and rice so theyโre ready to go.
In a small bowl, whisk together the broth, olive oil, lemon juice, mustard, garlic, oregano, turmeric, salt, and black pepper. Set sauce aside. Stir fries cook fast, and having everything prepped makes it much easier.
Step 2 โ Sautรฉ the First Veggies
Heat a drizzle of olive oil in a large skillet over medium heat. Add the chopped green onions, grated carrots, and diced red bell pepper. Cook for about 4 to 5 minutes until they soften and smell sweet.
Step 3 โ Add Zucchini and Peas
Stir in the diced zucchini and frozen peas. Season with a pinch of salt and pepper, then cook on high heat for another 3 to 4 minutes. The veggies should stay bright and tender, just like a classic easy veggie stir fry.
Step 4 โ Add the Rice and Golden Sauce
Add in the cooked rice and olives, pour in the Golden Stir Fry Sauce and cook for 2 to 3 minutes, stirring often, until everything is glossy, warm, and fragrant.
Step 5 โ Finish and Serve
Serve warm and top with the sliced green onion tops. Add any protein you like โ a fried or poached egg, sautรฉed shrimp, or shredded rotisserie chicken.
Finish with a spoonful of Greek yogurt thinned with lemon juice and water. Any leftovers make for a great Mediterranean meal prep idea.
Tips
- Prep everything before you start cooking. Stir fries move fast, so having the veggies chopped and the sauce mixed makes the whole process smoother.
- Use high heat for the second sautรฉ. This keeps the zucchini, carrots, and peas tender-crisp instead of mushy โ key for a light Mediterranean recipe.
- Want crispy rice? After you add the rice and sauce, turn the heat to high and let everything sizzle for a couple of minutes without stirring. This helps the rice caramelize slightly, giving the dish deeper flavor and a crispy, golden texture.
- Use a large skillet. It helps the veggies sautรฉ instead of steam, giving better color and flavor.
- Taste and adjust the lemon. A small extra squeeze of lemon at the end can brighten the whole dish, especially with the turmeric.
- Use leftover rice for the best texture. Day-old rice stays firm and mixes beautifully into this healthy rice and vegetables recipe.
- Add protein your way. Eggs, chickpeas, shrimp, or rotisserie chicken all work well without overpowering the veggies.
- Finish with fresh herbs or scallion tops. They add a pop of freshness that pairs perfectly with Mediterranean diet vegetables.
- Make the lemon yogurt drizzle thinner than you think. A pourable consistency gives the prettiest finish.
Frequently Asked Questions
Yes, it reheats really well. Store it in an airtight container for up to 3โ4 days. Itโs a great Healthy Mediterranean dinner to pack for lunch the next day.
A large non-stick skillet or sautรฉ pan works best because it gives the vegetables plenty of room to cook evenly and stay bright โ essential for a great One pan Mediterranean meal. A cast iron skillet also works, just keep the veggies moving so they donโt stick.
Absolutely. Quinoa, couscous, farro, or even barley work well. Just make sure theyโre cooked before adding them to the stir fry.
It might give a slight tint, but it usually washes off easily with warm soapy water.
Yes, you can skip them or substitute capers, sun-dried tomatoes, or marinated artichokes.
Sure! Add chili flakes or a pinch of smoked paprika when you sautรฉ the vegetables.
More Easy Mediterranean Dinners
- Greek sheet pan gnocchi
- Curried red lentil soup
- Mediterranean greens and beans
- Chickpea sweet potato patties
- Greek lentil soup
- Sheet pan eggs and veggies
- Three bean orzo soup
- Mediterranean mushroom and rice stir-fry
- Greek chickpea soup
If you tried this Mediterranean Stir Fry recipe or any other recipe on our blog, please leave a ๐ star rating and let us know how it goes in the comments. We love hearing from you!
Mediterranean Stir Fry (Golden Turmeric Vegetable Skillet)
Ingredients
- 1ยฝ cups cooked basmati rice or ยฝ cup / 100 g uncooked rice to be cooked in water or broth
- 3 green onions white and light green parts only chopped โ set tops aside
- 2 medium carrots grated
- 1 medium zucchini diced
- 1 red bell pepper diced
- 2 cups frozen peas
- ยฝ cup olives drained from the oil โ Kalamata or Taggiasche are best
Golden Stir Fry Sauce
- 2 tablespoons extra virgin olive oil + a drizzle to sautรฉ the veggies
- 1 teaspoon turmeric
- 1 teaspoon dried oregano
- 4 tablespoons vegetable broth or chicken broth
- 2 tablespoons lemon juice
- 1 tablespoon mustard
- 2 cloves garlic grated
- ยฝ teaspoon salt or more to taste + black pepper
Instructions
- Prep Everything: Chop 3 green onions (white and green parts separated), grate 2 medium carrots, and dice 1 medium zucchini and 1 red bell pepper. Measure 2 cups frozen peas, ยฝ cup olives, and 1ยฝ cups cooked basmati rice.In a small bowl, whisk together 2 tablespoons extra virgin olive oil, 1 teaspoon turmeric, 1 teaspoon dried oregano, 4 tablespoons vegetable broth, 2 tablespoons lemon juice, 1 tablespoon mustard, 2 cloves garlic (grated), ยฝ teaspoon salt, and pepper. Set the sauce aside.
- Start Cooking the Veggies: Heat a little olive oil in a large skillet over medium heat. Add the green onion whites, carrots, and red bell pepper. Cook 4โ5 minutes, until they soften.
- Add Remaining Veggies: Stir in the zucchini and peas. Add a small pinch of salt and pepper. Cook on medium-high for 3โ4 minutes, keeping the veggies bright and slightly crisp.
- Add Rice and Sauce: Add the cooked rice and olives. Pour in the sauce and cook 2โ3 minutes, stirring often, until everything is hot and lightly coated.Tip: Want crispy rice? After mixing the rice and sauce, turn the heat to high and let it sizzle for 1โ2 minutes without stirring to create golden, caramelized bits.
- Finish and Serve: Serve warm topped with the green onion tops. Add optional protein like a fried egg, shrimp, or rotisserie chicken. A spoonful of Greek yogurt thinned with lemon adds a creamy finish. Leftovers keep well for meal prep.
Notes
- Olive oil โ Extra-virgin for best flavor; substitute avocado oil or light olive oil.
- Turmeric โ Swap with smoked paprika for a different Mediterranean vibe.
- Dried oregano โ Use Italian seasoning or thyme.
- Vegetable broth โ Substitute chicken broth for more richness.
- Lemon juice โ Use white wine vinegar or a splash of red wine vinegar.
- Mustard โ Dijon or whole-grain both work.
- Garlic โ Fresh or jarred; use garlic powder in a pinch.
- Green onions โ Substitute shallots or the white part of a leek.
- Carrots โ Swap with grated sweet potato, diced parsnips, or butternut squash.
- Zucchini โ Use yellow squash or diced eggplant.
- Red bell pepper โ Substitute orange or yellow peppers, or roasted peppers.
- Frozen peas โ Use edamame, green beans, or chopped broccoli.
- Olives โ Swap with capers, sun-dried tomatoes, or marinated artichokes.
- Cooked rice โ Try quinoa, couscous, farro, or leftover brown rice.
- Prep first. Stir-fries move fast, so chop the veggies and mix the sauce before you turn on the heat.
- Use high heat for the second sautรฉ. Keeps zucchini, carrots, and peas tender-crisp โ not mushy.
- Want crispy rice? After adding rice and sauce, crank the heat to high and let it sizzle 1โ2 minutes without stirring for golden, caramelized bits.
- Use a large skillet. Gives veggies room to sautรฉ instead of steam.
- Taste the lemon. A small extra squeeze at the end brightens the whole dish, especially with turmeric.
- Use leftover rice. Day-old rice stays firm and mixes in beautifully.
- Add your protein. Eggs, chickpeas, shrimp, or rotisserie chicken all work without overpowering the veggies.
- Finish fresh. Add herbs or scallion tops for a clean, bright finish.
- Thin the lemon yogurt drizzle. Slightly runny sauce gives the prettiest look and best coverage.
- Store leftovers in an airtight container in the fridge for 3 to 4 days, or freeze them for up to 3 months.
Nutrition
Hi! We are Nico & Louise
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