Dairy-Free Stewed Zucchini
Indulge in the wholesome simplicity of Dairy-Free Stewed Zucchini, a vibrant and healthy dish that's perfect for weeknight dinners or as a flavorful side. This recipe combines tender zucchini slices with aromatic garlic, sautéed onion, and a medley of herbs like oregano and basil, all simmered in a rich blend of tomatoes and vegetable broth. Ready in just 35 minutes, this one-pan recipe is both quick and nourishing, making it ideal for busy lifestyles. Plus, it’s entirely dairy-free, vegan-friendly, and gluten-free, ensuring it fits seamlessly into a variety of dietary needs. Serve it over rice or quinoa for a satisfying plant-based meal, or pair it with your favorite proteins for a balanced plate. Bursting with Mediterranean-inspired flavors, this stewed zucchini recipe is a must-try for those who crave fresh, comforting dishes packed with vegetables.
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Ingredients
- 4 medium zucchini
- 2 tablespoons olive oil
- 1 medium (diced) yellow onion
- 2 cloves (minced) garlic
- 1 cup canned diced tomatoes
- 1 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon (or to taste) salt
- 0.25 teaspoon (or to taste) black pepper
- 2 tablespoons (chopped, optional for garnish) fresh parsley
Directions
Step 1
Wash the zucchini thoroughly and cut them into thin slices or half-moons, depending on your preference.
Step 2
In a large skillet or saucepan, heat the olive oil over medium heat.
Step 3
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Step 4
Stir in the minced garlic and cook for an additional 1 minute, being careful not to burn it.
Step 5
Add the sliced zucchini to the pan and sauté for 5 minutes, stirring occasionally, until it starts to soften and release its juices.
Step 6
Stir in the canned diced tomatoes, vegetable broth, dried oregano, and dried basil. Mix well to combine.
Step 7
Season the mixture with salt and black pepper to taste.
Step 8
Bring the mixture to a gentle simmer. Lower the heat to medium-low, cover, and let it cook for 15-20 minutes, stirring occasionally, until the zucchini is tender and the flavors are well combined.
Step 9
Taste and adjust the seasoning as needed. If the mixture seems too liquidy, uncover and let it simmer for an additional 5 minutes to reduce slightly.
Step 10
Remove from heat and garnish with freshly chopped parsley, if desired. Serve warm as a side dish or over rice or quinoa for a light meal.
Nutrition Facts
| Serving size | (1414.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 778.9 |
| Total Fat 39.8g | 0% |
| Saturated Fat 7.1g | 0% |
| Polyunsaturated Fat 6.0g | |
| Cholesterol 4.8mg | 0% |
| Sodium 9517.9mg | 0% |
| Total Carbohydrate 94.2g | 0% |
| Dietary Fiber 16.2g | 0% |
| Total Sugars 69.7g | |
| Protein 16.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 286.5mg | 0% |
| Iron 6.4mg | 0% |
| Potassium 2854.2mg | 0% |
Source of Calories