Zucchini with Onions and Tomatoes
Bring a burst of Mediterranean flavor to your table with this vibrant and healthy dish, **Zucchini with Onions and Tomatoes**. Perfect for a light side or a wholesome vegetarian main, this quick and easy recipe combines fresh zucchini, sweet onions, and juicy tomatoes with aromatic garlic, dried herbs like oregano and basil, and a hint of heat from optional red pepper flakes. Sautéed in heart-healthy olive oil and simmered to create a luscious veggie-forward sauce, this dish is as versatile as it is delicious. Served warm and topped with freshly chopped parsley, it pairs beautifully with rice, pasta, or crusty bread, offering a simple yet satisfying way to enjoy the richness of summer produce. Ready in just 30 minutes, this low-calorie, nutrient-packed recipe is a must-try for fans of Mediterranean cuisine!
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Recipe Information
Ingredients
- 2 medium zucchini
- 1 medium onion
- 3 medium tomatoes
- 3 garlic cloves
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.25 teaspoons crushed red pepper flakes (optional)
- 2 tablespoons fresh parsley
Instructions
Wash and dry the zucchini. Cut off the ends and slice them into thin half-moon shapes.
Peel and slice the onion into thin strips.
Wash the tomatoes and dice them into small chunks.
Peel and finely mince the garlic cloves.
Heat the olive oil in a large skillet over medium heat.
Add the sliced onion to the skillet and sauté for 3-4 minutes, or until softened and translucent.
Stir in the minced garlic and cook for 1 minute, stirring frequently to prevent burning.
Add the sliced zucchini to the skillet and cook for 5-6 minutes, stirring occasionally, until it begins to soften.
Add the diced tomatoes, dried oregano, dried basil, salt, black pepper, and crushed red pepper flakes (if using). Stir to combine.
Cover the skillet, reduce the heat to medium-low, and let the mixture simmer for 8-10 minutes, or until the zucchini is tender and the tomatoes have broken down into a sauce.
Taste and adjust seasoning if needed, adding more salt or spices to your preference.
Remove from heat and sprinkle with freshly chopped parsley before serving.
Serve warm as a side dish or over rice, pasta, or crusty bread for a light and healthy meal.
Nutrition Facts
Calories |
415 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1207 mg | 52% | |
| Total Carbohydrate | 35.1 g | 13% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 16.9 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 118 mg | 9% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 1211 mg | 26% | |
*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.
