Mediterranean Diet Stewed Zucchini

Immerse yourself in the vibrant flavors of the Mediterranean with this hearty and wholesome Mediterranean Diet Stewed Zucchini recipe. This dish combines tender zucchini rounds, sweet onions, and garlic, all delicately simmered in a rich tomato base infused with aromatic oregano, basil, and a hint of smoky paprika. Finished with a flourish of fresh parsley, this recipe is packed with nutrients and bold flavors, making it the perfect side dish or a satisfying plant-based main when served over quinoa or couscous. With minimal prep and just 25 minutes of cooking time, this recipe embodies simplicity and health, staying true to the principles of the Mediterranean diet. A must-try for anyone seeking light, flavorful, and nourishing meals!

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 medium zucchini
• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion
• 3 large garlic cloves
• 1 14-ounce can canned diced tomatoes
• 0.25 cup vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon smoked paprika
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Wash and dry the zucchini. Trim the ends and cut them into approximately 1/4-inch thick rounds.

Step 2

Peel and finely dice the yellow onion. Mince the garlic cloves.

Step 3

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

Step 4

Add the diced onion to the pan and sauté for 5-7 minutes, stirring occasionally, until softened and translucent.

Step 5

Stir in the minced garlic and cook for 1 minute until fragrant, being careful not to burn it.

Step 6

Add the zucchini rounds to the pan. Stir to combine with the onion and garlic mixture, and cook for 5 minutes, allowing the zucchini to soften slightly.

Step 7

Pour in the canned diced tomatoes with their juices and the vegetable broth. Stir well to coat the zucchini.

Step 8

Sprinkle in the dried oregano, dried basil, smoked paprika, sea salt, and black pepper. Stir to combine and bring the mixture to a gentle simmer.

Step 9

Cover the pan and reduce the heat to low. Allow the zucchini to stew for 15 minutes, stirring occasionally, until the zucchini is tender and fully cooked but not mushy.

Step 10

Taste and adjust seasoning with additional salt and pepper if needed.

Step 11

Remove from heat and sprinkle the stewed zucchini with freshly chopped parsley just before serving.

Step 12

Serve warm as a side dish or over a grain of your choice for a complete meal.

Nutrition Facts

Serving size	(1413.5g)

Amount per serving	% Daily Value*
Calories	790.8

Total Fat 43.2g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 4.2g
Cholesterol 7.9mg	0%
Sodium 10449.8mg	0%
Total Carbohydrate 93.7g	0%
Dietary Fiber 17.9g	0%
Total Sugars 71.7g
Protein 15.2g	0%

Vitamin D 0IU	0%
Calcium 331.4mg	0%
Iron 6.9mg	0%
Potassium 2921.9mg	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: 47.2%

Protein: 7.4%

Carbs: 45.5%