Zucchini and Tomato Sauté

Zucchini also known as summer squash is the most popular member of the gourd family, and one of the most abundant, economical and versatile vegetables. Summer squash is available all year long, but at its peak during late spring.

Zucchini is cylindrical in shape, brilliant dark green in color, with an off-white watery flesh and mild flavor. Though this summer squash can grow to almost monstrous proportions, the smaller are the most flavorful. Very large zucchini can be tough and bitter. Zucchini are perishable and should be used promptly, but they can be stored in a plastic bag in the refrigerator for up to four days.

Zucchini offers a wide variety in eating from main course to snacks to desserts and is only a mere five calories per ounce serving. Zucchini also packs a wallop of nutritional value, providing Vitamins A and C, iron, calcium, B-complex, niacin, riboflavin and thiamine.

Zucchini can be steamed whole or diced, blanched, simmered, sautéed stuffed and baked or stir-fried. So what are you waiting for…try it!

Try some of these suggestions

  • Wash zucchini just before using. The thin skins don’t need to be removed. Cut off ends.
  • Serve sliced with other vegetables and a healthy dip for an appetizer or snack.
  • Dice into a tossed vegetable salad.
  • Marinate with other vegetables for a side salad or vegetable medley.
  • Add to any stir-fry vegetable or main dish.
  • Slice, steam and sprinkle with a small amount of freshly grated Parmesan cheese and seasonings.
  • Shred into quick breads, cakes, muffins or cookies.
  • Add shredded summer squash, along with shredded carrots, into meatloaf for added nutritional value and color.

Zucchini and Tomato Sauté

  • 2 Tbsp (30 ml) Extra Virgin Olive Oil
  • 2 medium onions chopped
  • 3 small to medium sized zucchini cubed into ¼ inch squares
  • 12 plum tomatoes chopped
  • 1 Tbsp (15 ml) filtered water
  • 1 tsp (5 ml) garlic powder or 6 cloves (or more) fresh garlic chopped
  • 1 Tbsp (15 ml) dried oregano
  • Sea salt and fresh ground black pepper to taste


  • In a large pot add olive oil and sauté onions until transparent.
  • Add tomato, zucchini, garlic, oregano, water, salt and pepper.
  • Bring to light boil, turn heat down let simmer on low heat for 2 hours. It’s that easy!

Zucchini and Tomato Sauté is delicious served over white fish, chicken, whole grain pasta, wild rice, on its own or cold.

Serving Suggestion

  • Top with freshly grated parmesan cheese.

Photo by Sheila Pedraza Burk from Burst

Bon Appetite!...TKH