Spring time Sufiko Recipe

Sufiko in a bowl with fresh vegetables

Spring is the perfect time to embrace fresh, vibrant flavors, and there’s no better way to do so than with a delicious, Mediterranean-inspired dish: Sufiko. This warm, hearty vegetable stew celebrates the bounty of the season, incorporating a variety of fresh, colorful vegetables like eggplant, zucchini, butternut squash, and green peppers. These Mediterranean staples not only bring rich, satisfying flavors to the dish but are also packed with nutritional benefits. Eggplant is a great source of fiber, antioxidants, and vitamins, while zucchini is low in calories and high in hydration, making it a perfect vegetable for maintaining a healthy diet. Butternut squash, with its sweet, nutty taste, offers a wealth of vitamins A and C, both essential for boosting the immune system and promoting healthy skin.

 

Fresh tomato, zucchinis, onion, garlic, eggplant, and sweet bell pepper in a white, reusable produce bag.

 

The combination of these vegetables, cooked to tender perfection, helps maintain a healthy weight and promotes overall well-being. Green peppers, for instance, are packed with vitamin C, which plays a vital role in collagen production and immune function. Together, these vegetables create a wholesome, satisfying meal that nourishes the body and pleases the palate.

Adding a splash of red wine to Sufiko brings an extra layer of depth and complexity to the dish, while also offering health benefits that remain even after the alcohol cooks off. Red wine contains powerful antioxidants like resveratrol, which has been linked to improved heart health and reduced inflammation. As the wine simmers with the vegetables, the alcohol cooks away, leaving behind the rich flavors and beneficial compounds. This combination of vegetables and red wine creates not only a delicious but also a heart-healthy dish that’s perfect for enjoying the bright flavors of spring.

Greek Soufiko Recipe

To start this recipe, chop your vegetables, garlic, onions, green onions, zucchini, green peppers, eggplant, tomato, and butternut squash. You can chop these into bite sized pieces so they can all cook together and be done at roughly the same time. 

 

Chopped veggies cooked in a pan with a wooden spoon to make Soufiko.

Once that is done add your veggies to a pot with olive oil and salt. The salt will draw out the juices from the veggies. This makes it so they steam and boil in their own juices to cook which is one of the reasons this recipe is so simple. 

Allow that to cook down until all veggies are soft and the butternut squash is fork-tender. Once it has reached that point, add red wine and allow it to cook a bit more. 


Making Soufiko with a variety of veggies in a stainless steel pan.

Once all the alcohol is cooked off and the red wine has been able to marinate with the rest of the ingredients, this is ready to be enjoyed! You can eat this by itself, over pasta or as a side to some protein. It comes out so delicious and is packed with healthy nutrients. 

Soufiko in a ceramic bowl with fresh tomatoes, onion, garlic and lemon on the side.

 

Recipe: 

2 Medium zucchinis

2 Eggplants 

½ Butternut squash

1 Green pepper 

1 Red onion 

1 Bunch green onion 

1 Large tomato

4 Cloves garlic 

½ Cup olive oil 

½ Cup red wine

1 Teaspoon salt 


Instructions: 

Chop all veggies into bite sized pieces. Peel and seed butternut squash 

Add olive oil, veggies and salt into a big pot and turn to medium heat for about 15 minutes 

Once the juices begin to bubble and butternut squash is fork-tender, add red wine

Allow this to simmer together for another 5-10 minutes 

Once all flavors are combined, take off the heat and serve

Enjoy!

*This article is intended for informational purposes. The statements above have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure or prevent any disease.
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