Healthy Italian Style Zucchini and Tomato Stir Fry

Bursting with vibrant colors and Mediterranean flavors, this Healthy Italian Style Zucchini and Tomato Stir Fry is a quick and nutritious dish that’s perfect for weeknight dinners. Featuring tender zucchini, juicy cherry tomatoes, and a savory blend of garlic, onion, and aromatic herbs like oregano and basil, this one-pan recipe is both wholesome and incredibly satisfying. A touch of crushed red pepper flakes adds a subtle kick, while a sprinkle of fresh parsley and optional Parmesan cheese rounds out the dish beautifully. Ready in just 25 minutes, this versatile stir fry makes a delicious vegetable side or can be served over pasta, rice, or with crusty bread for a light yet hearty meal. Packed with fresh ingredients and Italian-inspired spices, this recipe is ideal for anyone looking to enjoy a healthy, flavorful twist on classic comfort food.

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 3 medium zucchini
• 2 cups cherry tomatoes
• 2 tablespoons extra virgin olive oil
• 3 cloves garlic
• 1 small onion
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.25 teaspoon crushed red pepper flakes
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper
• 2 tablespoons fresh parsley
• 2 tablespoons grated Parmesan cheese (optional)

Directions

Step 1

Wash the zucchini and cherry tomatoes thoroughly. Trim the ends of the zucchini and slice them into half-moons, about 1/4 inch thick.

Step 2

Cut the cherry tomatoes in half. Mince the garlic and finely chop the onion.

Step 3

Heat the olive oil in a large skillet over medium heat.

Step 4

Add the minced garlic and chopped onion to the skillet. Sauté for 2-3 minutes, stirring frequently, until they are fragrant and the onion is softened.

Step 5

Increase the heat to medium-high and add the zucchini slices. Stir well to coat them in the garlic and onion mixture.

Step 6

Cook the zucchini for 5-6 minutes, stirring occasionally, until they are slightly tender but not mushy.

Step 7

Add the halved cherry tomatoes to the skillet. Sprinkle in the oregano, basil, crushed red pepper flakes, salt, and black pepper. Stir to combine.

Step 8

Cook for another 5-6 minutes, stirring occasionally, until the tomatoes have softened and released some of their juices, creating a light sauce.

Step 9

Taste and adjust seasoning as needed, adding more salt or pepper to your preference.

Step 10

Remove the skillet from heat. Sprinkle the stir fry with fresh parsley and grated Parmesan cheese (if using).

Step 11

Serve warm as a side dish, or over pasta, rice, or alongside crusty bread for a complete meal.

Nutrition Facts

Serving size	(1057.5g)

Amount per serving	% Daily Value*
Calories	611.5

Total Fat 33.5g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 0.5g
Cholesterol 8mg	0%
Sodium 6952.0mg	0%
Total Carbohydrate 71.1g	0%
Dietary Fiber 10.9g	0%
Total Sugars 54.0g
Protein 14.8g	0%

Vitamin D 0IU	0%
Calcium 307.3mg	0%
Iron 4.3mg	0%
Potassium 2296.2mg	0%

*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.

Source of Calories

Fat: 46.7%

Protein: 9.2%

Carbs: 44.1%