Italian Stewed Zucchini and Tomatoes
Experience the rustic flavors of the Mediterranean with this comforting Italian Stewed Zucchini and Tomatoes recipe. Perfectly tender zucchini and juicy ripe tomatoes are simmered with fragrant garlic, sweet onions, and a medley of dried oregano, fresh basil, and a subtle kick of crushed red pepper flakes. This one-pan dish combines simplicity and bold flavor, making it an effortless yet satisfying side or light vegetarian main dish. Quick to prepare in just 40 minutes, this recipe is ideal for busy weeknights and can be served with crusty bread or over pasta to soak up every drop of the savory broth. Whether you're looking to highlight summer's best produce or add a touch of Italian flair to your table, this stewed zucchini and tomato dish is a wholesome meal bursting with vibrant freshness and nutritional goodness.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 3 whole medium zucchinis
- 4 whole large ripe tomatoes
- 1 whole small yellow onion
- 3 whole garlic cloves
- 1 teaspoon dried oregano
- 10 whole fresh basil leaves
- 0.5 teaspoons crushed red pepper flakes
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 0.25 cups water or vegetable broth
Instructions
Wash and trim the zucchini. Slice them into half-moons, about 1/4 inch thick.
Core and roughly chop the tomatoes, reserving their juices. Set aside.
Peel and finely dice the onion. Mince the garlic cloves.
Heat the olive oil in a large skillet or pot over medium heat.
Add the diced onion to the skillet and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for another minute, until fragrant.
Add the zucchini slices to the skillet, stirring to coat them in the oil and aromatics. Cook for 5 minutes, stirring occasionally.
Add the chopped tomatoes (and their juices) to the skillet along with the dried oregano, crushed red pepper flakes, salt, and black pepper. Stir well.
Pour in the water or vegetable broth, then reduce the heat to low. Cover the skillet and let the vegetables simmer for 15 minutes, stirring occasionally, until the zucchini is tender but not mushy.
Remove the skillet from the heat. Tear the fresh basil leaves into small pieces and stir them into the stew.
Taste and adjust the seasoning with additional salt and pepper, if needed.
Serve the stewed zucchini and tomatoes warm as a side dish, or pair with crusty bread or pasta for a light meal.
Nutrition Facts
Calories |
159 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.9 g | 14% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 505 mg | 22% | |
| Total Carbohydrate | 14.3 g | 5% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 9.0 g | ||
| Protein | 3.8 g | 8% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 58 mg | 4% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 862 mg | 18% | |
*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.
