Zucchini Feta Mash
Creamy, savory, and bursting with fresh Mediterranean flavors, this Zucchini Feta Mash is a simple yet sophisticated side dish that comes together in just 25 minutes. Made with tender sautéed zucchini, rich and tangy feta cheese, a hint of zesty lemon juice, and aromatic fresh dill, this dish strikes the perfect balance between light and indulgent. The texture is delightfully rustic, with the zucchini mashed to retain some chunks for a heartier bite. Seasoned with garlic, olive oil, and a touch of salt and pepper, it’s an easy-to-make recipe that’s both healthy and packed with flavor. Enjoy it warm or at room temperature as a versatile side dish, dip for crusty bread, or a vibrant spread for wraps and sandwiches. Perfect for those looking for vegetarian, Mediterranean-inspired recipes that are both nutritious and crowd-pleasing!
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Recipe Information
Ingredients
- 4 medium zucchini
- 100 grams feta cheese
- 2 small garlic cloves
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 tablespoons fresh dill
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Rinse the zucchinis thoroughly under running water. Trim the ends and cut them into chunks of approximately 1-inch size.
Peel the garlic cloves and mince them finely or use a garlic press for convenience.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Once the oil is warm, add the minced garlic and sauté for about 1 minute until fragrant, being careful not to let it burn.
Add the zucchini chunks to the skillet and stir to coat them in the garlic-infused oil. Sprinkle the salt and black pepper over the zucchini.
Cook the zucchini over medium heat, stirring occasionally, for 10-12 minutes until they are softened and slightly golden at the edges.
Transfer the cooked zucchini to a large mixing bowl and allow it to cool slightly for about 2 minutes.
Using a fork or potato masher, mash the zucchini until you achieve a chunky consistency. Do not over-mash; the dish should retain some texture.
Add the crumbled feta cheese, lemon juice, and chopped fresh dill to the mashed zucchini. Stir gently to combine all the ingredients evenly.
Taste the mash and adjust the seasoning if needed by adding more salt or pepper.
Transfer the Zucchini Feta Mash to a serving bowl. Serve warm or at room temperature as a side dish or spread.
Nutrition Facts
Calories |
163 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 22 mg | 7% | |
| Sodium | 538 mg | 23% | |
| Total Carbohydrate | 8.0 g | 3% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 4.5 g | ||
| Protein | 6.1 g | 12% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 157 mg | 12% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 552 mg | 12% | |
*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.
