Heart-Healthy Stewed Zucchini
Treat your taste buds to the vibrant, wholesome flavors of Heart-Healthy Stewed Zucchini, a simple yet delicious dish that prioritizes both nutrition and flavor. Perfectly tender zucchini slices are simmered in a fragrant medley of garlic, onion, and Italian-inspired seasonings like oregano and basil, then enriched with low-sodium vegetable broth and juicy diced tomatoes for a savory, satisfying base. This recipe comes together quickly with just 10 minutes of prep time, making it ideal for busy weeknights or relaxed weekend meals. Serve it as a hearty side dish or pair it with quinoa, brown rice, or whole-grain pasta for a nutrient-packed entrée. With its heart-conscious ingredients—including olive oil and naturally low-sodium alternatives—this stewed zucchini is a smart choice for a healthy lifestyle without compromising on comfort-food appeal.
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Recipe Information
Ingredients
- 4 medium zucchini
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion
- 3 cloves garlic
- 1 cup low-sodium vegetable broth
- 1 can (14.5 ounces) diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.25 teaspoon sea salt
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Wash the zucchini thoroughly and slice them into thick rounds about 1/4 inch thick.
Peel and finely dice the yellow onion. Mince the garlic cloves.
In a large skillet or saucepan, heat the extra-virgin olive oil over medium heat.
Add the diced onion to the pan and sauté for 3-4 minutes until it becomes translucent.
Add the minced garlic and sauté for 30 seconds, stirring frequently to avoid burning.
Stir in the zucchini slices and cook for 5 minutes, stirring occasionally, until they start to soften.
Pour in the low-sodium vegetable broth and can of diced tomatoes (including their juices). Stir to combine.
Season the mixture with dried oregano, dried basil, black pepper, and sea salt. Stir well.
Reduce the heat to low, cover the pan with a lid, and let the zucchini simmer for 15-20 minutes, or until tender but not mushy. Stir occasionally to prevent sticking.
Taste and adjust seasoning if necessary. Remove from heat.
Garnish with freshly chopped parsley if desired.
Serve warm as a side dish or over quinoa, brown rice, or whole-grain pasta for a complete meal.
Nutrition Facts
Calories |
654 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.5 g | 39% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8641 mg | 376% | |
| Total Carbohydrate | 89.6 g | 33% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 70.3 g | ||
| Protein | 13.0 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 324 mg | 25% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 2889 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.
