Tomato zucchini medley
Savor the flavors of summer with our Tomato Zucchini Medley! This vibrant and healthy dish features a blend of fresh zucchini, cherry tomatoes, and bell peppers, tossed in a tangy tomato sauce with a hint of vinegar and olive oil. Perfectly complemented by onions and fresh parsley, it’s a delightful side or main course that's as nutritious as it is delicious. Ready to brighten up your meal with just a few simple ingredients!
- 01 Apr 2024
- Cook time 30 min
- Prep time 10 min
- 2 Servings
- 9 Ingredients
Tomato zucchini medley is a vibrant and healthy dish that showcases the delightful flavors of fresh summer vegetables. This recipe combines zucchini, cherry tomatoes, onion, and bell peppers, simmered with tomato sauce and seasoned with olive oil, vinegar, and fresh parsley. It's a perfect dish for a light lunch or a side for your main meal.
Ingredients:
Instructions:
- Finely chop the onion.
- Slice the zucchini into rounds or half-moons, depending on your preference.
- Chop the green and red bell peppers into small pieces.
- Halve the cherry tomatoes.
- In a large skillet or sauté pan, heat 1 tablespoon of olive oil over medium heat.
- Add the finely chopped onion to the skillet and sauté for 3-4 minutes until they become translucent and fragrant.
- Add the sliced zucchini to the skillet and cook for about 5 minutes, stirring occasionally, until it starts to become tender.
- Stir in the chopped green and red bell peppers, as well as the halved cherry tomatoes. Cook for an additional 3-4 minutes until the peppers start to soften.
- Pour in the tomato sauce and 1 tablespoon of vinegar. Stir well to combine all the ingredients. Let the mixture simmer for another 5-7 minutes, allowing the flavors to meld together.
- Add salt and pepper to taste. Stir in the chopped fresh parsley. Mix well.
- Once everything is well combined and heated through, remove from heat. Serve the Tomato Zucchini Medley warm as a side dish or over a bed of rice or pasta for a complete meal.
Tips:
- For an extra layer of flavor, sauté the onions until they are slightly caramelized before adding the other vegetables.
- To keep the zucchini from becoming too soggy, cook it just until tender but still firm to the bite.
- Feel free to add other herbs like basil or thyme to enhance the flavor profile of the dish.
- If you prefer a bit of spice, add a pinch of red pepper flakes or a diced jalapeño.
- Serve this medley over rice or quinoa for a complete meal, or alongside grilled chicken or fish.
Tomato zucchini medley is a versatile and nutritious dish that can complement a variety of meals. Its rich, fresh flavors and colorful presentation make it a standout side or even a light main course. With the tips provided, you can customize it to suit your taste and dietary preferences. Enjoy this delicious medley that brings the best of summer's bounty to your table.
| Nutrition Facts | |
|---|---|
| Serving Size | 500 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 5g | 4% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 7g | 17% |
| Sugar 15g | 15% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.23g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 170ug | 19% |
| Choline 40mg | 7% |
| Vitamin B1 0.20mg | 17% |
| Vitamin B2 0.31mg | 24% |
| Vitamin B3 2.99mg | 19% |
| Vitamin B6 0.71mg | 41% |
| Vitamin B9 100ug | 26% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 140mg | 157% |
| Vitamin E 2.82mg | 19% |
| Vitamin K 110ug | 91% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.31mg | 0% |
| Iron, Fe 2.51mg | 23% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 150mg | 12% |
| Potassium, K 1230mg | 36% |
| Selenium, Se 0.93ug | 2% |
| Sodium, Na 430mg | 29% |
| Zinc, Zn 1.23mg | 11% |
| Water | |
| Water 470g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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