Dairy-Free Stewed Zucchini
Dive into the wholesome goodness of **Dairy-Free Stewed Zucchini**, a vibrant and flavorful dish that’s perfect as a healthy side or a light main course. This vegan-friendly recipe combines tender zucchini, sweet yellow onion, and aromatic garlic, all stewed in a zesty blend of canned diced tomatoes, vegetable broth, and fragrant herbs like oregano and basil. Ready in just 35 minutes, this quick yet satisfying meal is bursting with fresh and comforting flavors that pair beautifully with rice, quinoa, or crusty bread. Garnish with chopped parsley for a pop of color and freshness, and enjoy a dish that’s dairy-free, nutrient-packed, and irresistibly delicious.
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Recipe Information
Ingredients
- 4 medium zucchini
- 2 tablespoons olive oil
- 1 medium (diced) yellow onion
- 2 cloves (minced) garlic
- 1 cup canned diced tomatoes
- 1 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon (or to taste) salt
- 0.25 teaspoon (or to taste) black pepper
- 2 tablespoons (chopped, optional for garnish) fresh parsley
Instructions
Wash the zucchini thoroughly and cut them into thin slices or half-moons, depending on your preference.
In a large skillet or saucepan, heat the olive oil over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute, being careful not to burn it.
Add the sliced zucchini to the pan and sauté for 5 minutes, stirring occasionally, until it starts to soften and release its juices.
Stir in the canned diced tomatoes, vegetable broth, dried oregano, and dried basil. Mix well to combine.
Season the mixture with salt and black pepper to taste.
Bring the mixture to a gentle simmer. Lower the heat to medium-low, cover, and let it cook for 15-20 minutes, stirring occasionally, until the zucchini is tender and the flavors are well combined.
Taste and adjust the seasoning as needed. If the mixture seems too liquidy, uncover and let it simmer for an additional 5 minutes to reduce slightly.
Remove from heat and garnish with freshly chopped parsley, if desired. Serve warm as a side dish or over rice or quinoa for a light meal.
Nutrition Facts
Calories |
779 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.8 g | 51% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 9518 mg | 414% | |
| Total Carbohydrate | 94.2 g | 34% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 69.7 g | ||
| Protein | 16.0 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 286 mg | 22% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 2854 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
