Low Sodium Stewed Zucchini

Savor the simplicity of Low Sodium Stewed Zucchini, a heart-healthy recipe that doesn’t skimp on flavor. This wholesome dish combines tender zucchini rounds with aromatic onion and garlic, stewed to perfection in a light tomato base enhanced by fragrant dried oregano and basil. Using crushed tomatoes with no added salt and the option of unsalted vegetable broth, this recipe keeps sodium levels in check without sacrificing taste. Ready in just 35 minutes, it’s an easy, one-pan side dish or a satisfying vegetarian main when paired with crusty bread or fluffy rice. Garnished with fresh parsley, this low-sodium zucchini stew is as nutritious as it is delicious—perfect for anyone looking to enjoy a vibrant, health-conscious meal.

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 medium zucchini
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 cup crushed tomatoes, no salt added
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.25 teaspoon black pepper (optional, for taste)
• 2 tablespoons fresh parsley, chopped (optional, for garnish)
• 0.5 cup water or unsalted vegetable broth

Directions

Step 1

Wash and trim the ends of the zucchini. Slice them into 1/4-inch thick rounds.

Step 2

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

Step 3

Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 4

Stir in the minced garlic and cook for an additional 1 minute, being careful not to let it burn.

Step 5

Add the zucchini slices to the pan and toss to coat them evenly in the oil and aromatics. Cook for 5 minutes, stirring occasionally, until the zucchini begins to soften.

Step 6

Pour in the crushed tomatoes and water (or unsalted vegetable broth). Stir well to combine.

Step 7

Sprinkle in the dried oregano, dried basil, and black pepper (if using). Stir again and bring the mixture to a gentle simmer.

Step 8

Lower the heat to medium-low, cover the pan, and let the zucchini stew for 15 minutes, stirring occasionally, until tender and fully flavored.

Step 9

Remove the lid and let the stew cook for an additional 2-3 minutes to thicken slightly, if desired.

Step 10

Taste and adjust seasoning, keeping in mind this is a low-sodium recipe. Garnish with fresh parsley before serving, if desired.

Step 11

Serve warm as a side dish or a light main with crusty bread or over rice.

Nutrition Facts

Serving size	(1297.6g)

Amount per serving	% Daily Value*
Calories	650.1

Total Fat 30.9g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 3.2g
Cholesterol 0mg	0%
Sodium 7486.3mg	0%
Total Carbohydrate 86.9g	0%
Dietary Fiber 13.1g	0%
Total Sugars 68.1g
Protein 13.0g	0%

Vitamin D 0IU	0%
Calcium 238.0mg	0%
Iron 5.4mg	0%
Potassium 2576.9mg	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: 41.0%

Protein: 7.7%

Carbs: 51.3%