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Sprinkle the sliced zucchini with salt and let sit for 10 minutes to draw out moisture.
Rinse the zucchini under cold water and pat dry.
Heat sunflower oil in a skillet over medium heat.
Sauté onion and carrot for 5 minutes until softened.
Add zucchini and tomatoes to the skillet, stirring to combine.
Cover and cook for 15 minutes, stirring occasionally, until vegetables are tender.
Season with black pepper and garnish with chopped dill.
Serve hot as a side dish or light main course.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes | Kcal: 120 kcal | Servings: 4
Why This Recipe Works:
Efficiency: Ready in just 30 minutes from start to finish, this dish is perfect for those who need a quick yet satisfying meal.
Simplicity: Made with readily available ingredients like zucchini, tomatoes, onions, and carrots, this recipe is easy to pull together without a fuss.
Health Benefits: Zucchini is low in calories but high in antioxidants and vitamins such as vitamin A, vitamin C, and potassium. Tomatoes are a great source of lycopene, an antioxidant known for its heart health benefits and cancer-preventing properties.
Ingredients Highlight:
Zucchini: Adds a mild, slightly sweet flavor and a wonderfully tender texture to the dish.
Tomatoes: Provide a juicy, bright contrast to the zucchini, enriching the dish with their acidic and slightly tangy taste.
Carrots: Bring a hint of sweetness and a crunch that complements the softer textures of the other vegetables.
Dill: Offers a fresh, citrusy layer that elevates the overall flavor profile of the sauté.
Cooking Tips:
Salt the Zucchini: Sprinkling the zucchini with salt and letting it sit for 10 minutes draws out excess moisture, ensuring that the sauté doesn’t become soggy. Just be sure to rinse and dry the zucchini well to avoid overly salty flavors.
High Heat: Cooking the vegetables over medium-high heat allows them to soften quickly and gain a light char without losing their textural integrity.
Serving Suggestions:
This Zucchini and Tomato Sauté is incredibly versatile. Serve it as a vibrant side dish with grilled chicken or fish, or enjoy it as a light main course with quinoa or rice for a filling vegetarian option. It also works beautifully as part of a larger Mediterranean-themed meal, paired with dishes like hummus, pita bread, and a refreshing cucumber salad.
Customization Options:
Add a protein, like chunks of feta cheese or grilled chicken, to turn it into a heartier main dish.
For a spicy kick, sprinkle some red pepper flakes before serving.
Incorporate other vegetables like bell peppers or eggplant for a more robust and colorful vegetable sauté.
Conclusion:
The Quick Zucchini and Tomato Sauté is more than just a meal; it’s a smart cooking strategy for anyone looking to maintain a healthy diet amidst a busy schedule. It promises a burst of flavors and a variety of textures that can make any dinner feel special, yet it requires minimal effort and cooking time. Whether you’re a novice in the kitchen or a seasoned chef, this recipe is sure to impress with its simplicity and freshness.