Low Sodium Stewed Zucchini
Discover the perfect balance of flavor and nutrition with this Low Sodium Stewed Zucchini recipe, a wholesome dish that’s ideal for those watching their sodium intake. Featuring tender zucchini simmered in a rich, aromatic blend of garlic, onion, crushed no-salt-added tomatoes, and fragrant herbs like oregano and basil, this recipe transforms simple ingredients into a savory, heart-healthy creation. With a prep time of just 10 minutes and a one-pan cooking method, it's both quick and convenient. Serve this versatile dish as a vibrant side or pair it with crusty bread or fluffy rice for a satisfying, guilt-free meal. Perfect for health-conscious cooks seeking low-sodium and veggie-packed options!
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Recipe Information
Ingredients
- 4 medium zucchini
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 cup crushed tomatoes, no salt added
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon black pepper (optional, for taste)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
- 0.5 cup water or unsalted vegetable broth
Instructions
Wash and trim the ends of the zucchini. Slice them into 1/4-inch thick rounds.
Heat the olive oil in a large skillet or sauté pan over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for an additional 1 minute, being careful not to let it burn.
Add the zucchini slices to the pan and toss to coat them evenly in the oil and aromatics. Cook for 5 minutes, stirring occasionally, until the zucchini begins to soften.
Pour in the crushed tomatoes and water (or unsalted vegetable broth). Stir well to combine.
Sprinkle in the dried oregano, dried basil, and black pepper (if using). Stir again and bring the mixture to a gentle simmer.
Lower the heat to medium-low, cover the pan, and let the zucchini stew for 15 minutes, stirring occasionally, until tender and fully flavored.
Remove the lid and let the stew cook for an additional 2-3 minutes to thicken slightly, if desired.
Taste and adjust seasoning, keeping in mind this is a low-sodium recipe. Garnish with fresh parsley before serving, if desired.
Serve warm as a side dish or a light main with crusty bread or over rice.
Nutrition Facts
Calories |
650 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7486 mg | 325% | |
| Total Carbohydrate | 86.9 g | 32% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 68.1 g | ||
| Protein | 13.0 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 238 mg | 18% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 2577 mg | 55% | |
*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.
