Spicy Mediterranean Vegetables

Mediterranean Spicy Vegetables 8

A delicious healthy recipe that is packed full of flavour. This had a mild-medium taste, I didn’t want it too strong as my toddlers eat this too, but you can make this as strong or as mild as you like 🙂

Mediterranean Spicy Vegetables 3

This dish is so versatile, from how you cook it to how you serve it. I cooked this on the hob in a large pan, but this can be cooked in a slow-cooker, in a casserole dish in the oven or even in a tagine. So long as you saute the onions, garlic and spices first, this can be cooked however you find easiest.

Mediterranean Spicy Vegetables 5

I like to serve this with Cous Cous, but you can serve with Quinoa, Bulgar Wheat, Rice, Pasta, Spaghetti, Potato wedges. It can be served in a Jacket Potato or alternatively it can be eaten on its own. Enjoy! 🙂

Preparation Time: 30 Minutes
Cooking Time: 80 Minutes
Serves: 4
Calories Per Serving: 184 (Average)


  • 1 Aubergine/Eggplant, cut into small cubes about 1.5 cm
  • 1 Onions. diced
  • 3 Cloves Garlic, finely chopped
  • 2 Courgettes/zucchini, cut into small cubes about 2 cm
  • 1 red or yellow pepper, cut into 3cm slices
  • 125 g/4.5 oz Mushrooms, roughly chopped
  • 1 Tsp Cumin
  • 1 Tsp Dried Coriander
  • 2 Tsp Mild Chili Powder
  • 0.5 Tsp Ground Nutmeg
  • 1.5 Cups/375 ml Passata (Sieved Tomatoes)
  • 1 Tbsp Tomato Puree (Tomato Paste)
  • 0.5 Cup/125 ml Water
  • 2 Tbsp Olive Oil
  • Salt
  • Cracked Black Pepper


  • Place the Aubergine (eggplant) into a colander or bowl, sprinkle with salt and leave for about 30 mins
  • After the 30 minutes, rinse the aubergine thoroughly in cold water, then place on kitchen towel and pat dry
  • Heat up 1 tbsp of olive oil in frying pan over a medium heat
  • Add the aubergine to the frying pan and fry for about 10 minutes until the pieces are softened and are a golden brown colour
  • Heat up the other 1 tbsp of oil in a heavy bottomed pan over a low-medium heat
  • Add the onion to the pan and saute for about 5 minutes
  • To the onions add the garlic, cumin, coriander, chili powder and nutmeg and cook for a further 5 minutes
  • Keep stirring to make sure the spices don’t stick to the bottom of the pan
  • Add the cooked aubergine, courgette (zucchini), pepper, mushrooms, passata, tomato puree and water to the pan
  • Simmer over a low heat for about 60 minutes until the ingredients are soft and tender
  • If the pan becomes too dry you can add a little more water or passata
  • Best served immediately, but can be kept in the fridge for a day or two, or even frozen

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