Mediterranean Diet Stewed Zucchini
Embrace the vibrant flavors of the Mediterranean with this easy and healthy Mediterranean Diet Stewed Zucchini recipe. Featuring tender zucchini rounds simmered in a rich, aromatic sauce of garlic, onions, canned tomatoes, and a blend of dried herbs like oregano and basil, this dish is both comforting and wholesome. Enhanced with a touch of smoked paprika for depth and a garnish of fresh parsley, this recipe is a celebration of simplicity and nutritious ingredients. Perfect as a savory side dish or served over your favorite grain for a complete meal, it’s ready in just 35 minutes, making it an excellent choice for quick weeknight dinners. Optimize your Mediterranean diet with this deliciously satisfying recipe that highlights heart-healthy olive oil and fresh vegetables!
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Recipe Information
Ingredients
- 4 medium zucchini
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion
- 3 large garlic cloves
- 1 14-ounce can canned diced tomatoes
- 0.25 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon smoked paprika
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Wash and dry the zucchini. Trim the ends and cut them into approximately 1/4-inch thick rounds.
Peel and finely dice the yellow onion. Mince the garlic cloves.
Heat the olive oil in a large sauté pan or wide pot over medium heat.
Add the diced onion to the pan and sauté for 5-7 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic and cook for 1 minute until fragrant, being careful not to burn it.
Add the zucchini rounds to the pan. Stir to combine with the onion and garlic mixture, and cook for 5 minutes, allowing the zucchini to soften slightly.
Pour in the canned diced tomatoes with their juices and the vegetable broth. Stir well to coat the zucchini.
Sprinkle in the dried oregano, dried basil, smoked paprika, sea salt, and black pepper. Stir to combine and bring the mixture to a gentle simmer.
Cover the pan and reduce the heat to low. Allow the zucchini to stew for 15 minutes, stirring occasionally, until the zucchini is tender and fully cooked but not mushy.
Taste and adjust seasoning with additional salt and pepper if needed.
Remove from heat and sprinkle the stewed zucchini with freshly chopped parsley just before serving.
Serve warm as a side dish or over a grain of your choice for a complete meal.
Nutrition Facts
Calories |
791 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.2 g | 55% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 10450 mg | 454% | |
| Total Carbohydrate | 93.7 g | 34% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 71.7 g | ||
| Protein | 15.2 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 331 mg | 25% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 2922 mg | 62% | |
*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.
