Name: Healthy Mediterranean Gnocchi
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 16 oz gnocchi; 1 tbsp olive oil; 1 cup halved cherry tomatoes; 3 cloves minced garlic; 1 diced zucchini; 1 diced red onion; 1 diced red bell pepper; 1 (14 oz) can brown lentils, rinsed and drained; 1/2 cup vegan feta; 1/4 cup sliced kalamata olives; 1/4 cup sliced sun-dried tomatoes; 3 tbsp olive oil; 2 tbsp red wine vinegar; 2 tbsp chopped fresh parsley; 1/4 tsp garlic powder; 2 tbsp hummus; 1 tsp dried oregano; Salt & pepper to taste

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Table of Contents: Healthy Mediterranean Gnocchi

Healthy Mediterranean Gnocchi

Remember those cozy family dinners, filled with laughter and the aroma of something truly delicious? As we navigate life after 50, it’s even more important to nourish our bodies and our souls with food that feels good. This Healthy Mediterranean Gnocchi recipe delivers exactly that – a vibrant, flavorful, and surprisingly light take on a classic comfort food.

It’s a dish that’s both satisfying and good for you, proving that healthy eating doesn’t have to mean sacrificing taste!

This isn’t your typical heavy, cream-laden gnocchi. We’re embracing the principles of the Mediterranean diet, packed with fresh vegetables, healthy fats, and lean protein from lentils. This vegetarian pasta dish is a celebration of simple, wholesome ingredients, coming together in a symphony of flavors.

It’s perfect for a weeknight meal when you want something quick and easy, a light lunch, or even a slightly more sophisticated dish to impress guests. Forget feeling sluggish after pasta – this recipe will leave you feeling energized and satisfied.

Whether you’re looking to incorporate more plant-based meals into your routine or simply enjoy a delicious and healthy gnocchi experience, this recipe is a winner. It’s a fantastic way to enjoy a familiar favorite while prioritizing your well-being.

Alternate Names & Variations

You might also find recipes for this dish called “Mediterranean Gnocchi Salad” (especially if served cold), “Lentil Gnocchi with Roasted Vegetables,” or “Greek Gnocchi.” The core concept remains the same: combining soft gnocchi with the bright, fresh flavors of the Mediterranean.

For a variation, try adding some grilled chicken or fish for extra protein, though it will no longer be a strictly vegetarian pasta option. You could also swap the vegan feta for traditional feta if you prefer.

Ingredients: Healthy Mediterranean Gnocchi

* 16 oz gnocchi (potato or sweet potato)
* 1 tbsp extra virgin olive oil
* 1 cup halved cherry tomatoes
* 3 cloves minced garlic
* 1 diced zucchini
* 1 diced red onion
* 1 diced red bell pepper
* 1 14 oz can brown lentils, rinsed and drained
* 1/2 cup vegan feta cheese, crumbled
* 1/4 cup sliced kalamata olives
* 1/4 cup sun-dried tomatoes, oil-packed, drained and sliced
* Dressing:
* 3 tbsp extra virgin olive oil
* 2 tbsp red wine vinegar
* 2 tbsp chopped fresh parsley
* 1/4 tsp garlic powder (or 1 tsp minced fresh garlic)

* 2 tbsp hummus
* 1 tsp dried oregano
* Salt and pepper to taste

Step-by-Step Instructions

1. Cook the Gnocchi: Bring a large pot of salted water to a boil. Add the gnocchi and cook according to package directions (usually 2-3 minutes, until they float to the surface). Drain the gnocchi and set aside. Chef’s Tip: Don’t overcook the gnocchi! They should be tender but still hold their shape.

2. Sauté the Vegetables: While the gnocchi is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced red onion and cook for 3-5 minutes, until softened. Add the minced garlic and cook for another minute, until fragrant.

3. Add More Veggies: Add the diced zucchini and red bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender-crisp. Finally, add the halved cherry tomatoes and cook for an additional 2-3 minutes, until they begin to soften.

4. Combine with Lentils: Stir in the rinsed and drained brown lentils into the skillet with the vegetables. Heat through for about 2 minutes. Shortcut: Use pre-cooked lentils to save time!

5. Prepare the Dressing: In a small bowl, whisk together the 3 tablespoons of olive oil, red wine vinegar, chopped fresh parsley, garlic powder (or fresh garlic), hummus, and dried oregano. Season with salt and pepper to taste.

6. Assemble the Dish: Add the cooked gnocchi to the skillet with the vegetables and lentils. Pour the dressing over the mixture and toss gently to combine, ensuring everything is well coated.

7. Finish & Serve: Sprinkle the crumbled vegan feta and sliced kalamata olives and sun-dried tomatoes over the top. Serve immediately. Chef’s Tip: A squeeze of fresh lemon juice just before serving brightens up the flavors even more!

Recipe Card Block (Quick Reference)

This Healthy Mediterranean Gnocchi recipe takes approximately 20 minutes to prepare and 15 minutes to cook, for a total time of 35 minutes. It yields about 4 servings. The approximate calorie count per serving is around 400-450, depending on the type of gnocchi and vegan feta used.

Why This Recipe Works & Expert Tips

This Healthy Mediterranean Gnocchi recipe works because it balances the richness of the gnocchi with the lightness of the Mediterranean flavors. The lentils provide a hearty dose of plant-based protein and fiber, making it a truly satisfying meal. The olive oil and hummus contribute healthy fats, while the abundance of vegetables delivers essential vitamins and minerals.

It’s easy comfort food for family dinners that doesn’t compromise on nutrition. Using pre-made gnocchi significantly cuts down on prep time, making it a perfect option for busy weeknights.

Don’t be afraid to experiment with different vegetables – eggplant, spinach, or artichoke hearts would all be delicious additions. The key is to embrace the vibrant flavors of the Mediterranean!

Storage, Freezing, and Reheating Tips

Leftover Healthy Mediterranean Gnocchi can be stored in an airtight container in the refrigerator for up to 3 days. While gnocchi can technically be frozen, its texture tends to change upon thawing, becoming slightly gummy. If you do choose to freeze it, it’s best to freeze the gnocchi and vegetable mixture without the feta and olives, adding those fresh when reheating.

To reheat, gently warm the gnocchi in a skillet over medium heat with a splash of water or vegetable broth. Alternatively, you can microwave it in short intervals, stirring in between, until heated through. Avoid overheating, as this can make the gnocchi tough.

People Also Ask: Healthy Mediterranean Gnocchi

How do you make healthy Mediterranean gnocchi?

This Healthy Mediterranean Gnocchi is made by combining cooked gnocchi with sautéed Mediterranean vegetables like cherry tomatoes, zucchini, red onion, and bell pepper. Rinsed and drained lentils add protein and fiber, while a flavorful dressing made with olive oil, red wine vinegar, parsley, hummus, and oregano ties everything together.

The use of olive oil, a cornerstone of the Mediterranean diet, and plenty of vegetables makes this a nutritious and delicious meal. It’s a simple process that prioritizes fresh ingredients and vibrant flavors, offering a healthier twist on a classic pasta dish.

What vegetables are best for Mediterranean gnocchi?

While the recipe calls for cherry tomatoes, zucchini, red onion, and red bell pepper, the beauty of Mediterranean Gnocchi is its versatility! Eggplant, spinach, artichoke hearts, and even roasted butternut squash would be fantastic additions.

Consider using seasonal vegetables for the freshest flavor. The key is to choose vegetables that complement the other Mediterranean ingredients, like olives and sun-dried tomatoes. Don’t be afraid to experiment and find your favorite combination!

Is this a vegetarian dish?

Yes, this recipe is inherently a vegetarian pasta dish! It relies on plant-based protein from lentils and incorporates a variety of fresh vegetables. We specifically use vegan feta to maintain the vegetarian integrity.

However, you could easily add grilled chicken, shrimp, or fish if you prefer a non-vegetarian option. But as written, it’s a perfect and satisfying meal for vegetarians.

Can I use store-bought gnocchi?

Absolutely! Using store-bought gnocchi is a great time-saver and perfectly acceptable for this Healthy Mediterranean Gnocchi recipe. You can find both potato and sweet potato gnocchi in most supermarkets. Just be sure to follow the package directions for cooking.

If you’re feeling ambitious, you can certainly make your own gnocchi from scratch, but it’s not necessary to achieve a delicious and healthy result.

Conclusion: Healthy Mediterranean Gnocchi

So there you have it – a Healthy Mediterranean Gnocchi recipe that’s bursting with flavor, packed with nutrients, and surprisingly easy to make. I truly believe this dish will become a new favorite in your household. Don’t hesitate to give it a try and experience the deliciousness of the Mediterranean!

I’d love to hear how it turns out for you. Please share your thoughts and any variations you try in the comments below. Happy cooking!