Quick Mediterranean MIND Diet Vegetable Stir-Fry
A vibrant, quick vegetable stir-fry packed with brain-healthy ingredients following the MIND Diet guidelines, perfect for a nourishing lunch or dinner.
Servings 2
Ingredients
- 1 tbsp extra virgin olive oil for sautéing
- 2 cloves garlic minced
- 1 cup fresh spinach washed and chopped
- 1 cup broccoli florets fresh or frozen
- 1 medium red bell pepper sliced
- 1/4 cup chopped walnuts for garnish and brain-healthy fats
- 1/2 tsp dried oregano for flavor
- to taste sea salt and black pepper adjust seasoning as desired
- 1/2 cup cooked brown rice optional, for serving
Instructions
- Heat the olive oil in a large skillet over medium heat.
- Add minced garlic and sauté for 1 minute until fragrant.
- Add broccoli florets and red bell pepper slices to the skillet. Cook for 5-6 minutes, stirring occasionally, until vegetables are tender but still crisp.
- Stir in chopped spinach and dried oregano. Cook for another 2 minutes until spinach wilts.
- Season with sea salt and black pepper to taste. Remove from heat.
- Serve hot, garnished with chopped walnuts. Optionally serve over cooked brown rice for a more filling meal.
Notes
Caregiver Tip: Prepare the nuts and vegetables ahead of time to speed up meal prep on busy days. This recipe includes leafy greens, nuts, and olive oil, which are core components of the MIND Diet known to support brain health through antioxidants and healthy fats.