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.
- 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 | 5% |
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 | 35% |
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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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