Sautéed zucchini with plum tomatoes is a simple yet flavorful side dish that brings a taste of the Mediterranean to your table. Made with fresh zucchini and juicy plum tomatoes, it's seasoned with herbes de provence, garlic, and extra virgin olive oil for an unforgettable combination of flavors.
Most of the ingredients for this dish should be readily available in your home kitchen. However, you may need to look out for herbes de provence if it’s not already in your pantry. It's a blend of dried herbs typical of the Provence region in France, available in the spice section of most supermarkets.
Ingredients for Sautéed Zucchini with Plum Tomatoes
Zucchini: A type of summer squash known for its mild flavor and tender flesh. It absorbs the flavors of the ingredients it's cooked with.
Plum tomatoes: These are oval-shaped tomatoes known for their sweet flavor and firm texture, making them perfect for sautéing.
Garlic: Adds a potent flavor to the dish. Fresh cloves are recommended for a stronger taste.
Extra virgin olive oil: Used for sautéing, it adds a rich, fruity flavor to the dish.
Herbes de provence: A blend of dried herbs that brings a hint of French cuisine to the dish.
Kosher salt: Coarse-grained salt that's less likely to oversalt your dish. It also has a clean, fresh flavor.
Fresh pepper: Adds a bit of heat and enhances the other flavors in the dish.
One reader, Cthrine Dow says:
This sautéed zucchini with plum tomatoes recipe is a game-changer! The flavors are so fresh and vibrant. The zucchini and tomatoes are perfectly cooked, and the herbes de provence add a lovely touch. It's a simple yet delicious dish that I'll be making again and again. Highly recommended!
Cooking Techniques for Sautéed Zucchini with Plum Tomatoes
How to sauté zucchini with plum tomatoes: This technique involves cooking the zucchini and plum tomatoes in a skillet with olive oil, garlic, and seasonings until they are tender and flavorful.
How to season with herbes de provence: Herbes de provence is a blend of dried herbs typically including savory, marjoram, rosemary, thyme, and oregano. To season with herbes de provence, simply sprinkle the desired amount over the zucchini and tomatoes to add a fragrant and herbaceous flavor to the dish.
How to simmer the zucchini and tomatoes: After adding the tomatoes to the skillet, lower the heat and allow the mixture to simmer gently for 5 to 10 minutes. This helps to meld the flavors together and soften the vegetables to the desired texture.
How to divide into equal portions when serving: To ensure each serving is evenly portioned, use a spatula or serving utensil to divide the sautéed zucchini and plum tomatoes into four equal portions before serving.
How To Make Sautéed Zucchini with Plum Tomatoes
Summer picnics can be made even more vibrant with this sauteed zucchini recipe that uses plum tomatoes to add a juicy contrast to the crisp veggies.
Serves:
Ingredients
- 1medium zucchini,cut up
- 5medium plum tomatoes,fresh diced
- 5clovesgarlic,smashed with the side of a knife
- 2tbspextra virgin olive oil
- ½tspherbes de Provence
- kosher salt and fresh pepper,to taste
Instructions
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In a large non-stick skillet, heat olive oil over medium-high heat.
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Add garlic and sauté for 1 to 2 minutes until golden.
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Add zucchini, salt and pepper, to taste.
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Cook about 4 to 5 minutes on each side, add tomatoes and season with additional salt and herbes de provence.
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Lower heat and simmer for about 5 to 10 minutes.
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Divide into 4 equal portions when serving.
Nutrition
- Calories: 88.92kcal
- Fat: 7.10g
- Saturated Fat: 1.01g
- Monounsaturated Fat: 4.96g
- Polyunsaturated Fat: 0.83g
- Carbohydrates: 6.12g
- Fiber: 1.65g
- Sugar: 3.31g
- Protein: 1.57g
- Sodium: 319.84mg
- Calcium: 26.82mg
- Potassium: 333.22mg
- Iron: 0.69mg
- Vitamin A: 37.80µg
- Vitamin C: 20.62mg
Pro Tip for Perfecting Sautéed Zucchini with Tomatoes
When sautéing the zucchini and garlic, ensure that the pan is hot before adding the oil. This will allow the vegetables to cook evenly and prevent them from soaking up too much oil. Additionally, when adding the plum tomatoes, make sure to lower the heat. This will allow the tomatoes to slowly release their juices, enhancing the overall flavor of the dish. Lastly, remember to season your vegetables in stages. This will build layers of flavor and ensure every bite is delicious.
Time-Saving Tips for Preparing Sautéed Zucchini
Prep ahead: Chop and store the zucchini, tomatoes, and garlic in advance to save time when you're ready to cook.
One-pan wonder: Use a large skillet to cook the zucchini and tomatoes together, minimizing clean-up and saving time.
Even slices: Cut the zucchini and tomatoes into uniform slices for even cooking and a more professional presentation.
Quick seasoning: Pre-mix the salt, pepper, and herbes de provence in a small bowl so you can easily season the dish while cooking.
Multi-task: While the zucchini and tomatoes are simmering, use that time to prepare other components of your meal to maximize efficiency.
Substitute Ingredients For Sautéed Zucchini with Plum Tomatoes Recipe
zucchini - Substitute with yellow squash: Yellow squash has a similar texture and flavor to zucchini, making it a great substitute in this recipe.
plum tomatoes - Substitute with cherry tomatoes: Cherry tomatoes can be a suitable substitute for plum tomatoes as they are also sweet and have a similar texture when sautéed.
Plating Ideas for Sautéed Zucchini and Tomatoes
Elevate the plating: When presenting the sautéed zucchini with plum tomatoes, focus on creating an elegant and visually appealing arrangement on the plate. Consider using fresh herbs as a garnish to add a pop of color and freshness to the dish.
Incorporate contrasting colors: Arrange the sautéed zucchini and plum tomatoes in a way that showcases the vibrant colors of the vegetables. The green zucchini and red tomatoes create a visually striking contrast that will captivate the eyes of the diners.
Emphasize precision: Pay attention to the placement of each element on the plate. Ensure that the zucchini and plum tomatoes are meticulously arranged to demonstrate attention to detail and culinary finesse.
Utilize negative space: Allow the natural beauty of the dish to shine by incorporating negative space on the plate. This will draw attention to the sautéed zucchini and plum tomatoes, highlighting their simplicity and elegance.
Consider texture and height: Experiment with creating varying heights and textures on the plate. For example, you can layer the zucchini and plum tomatoes to add dimension and visual interest to the presentation.
Add a finishing touch: Before serving, drizzle a touch of balsamic glaze over the sautéed zucchini and plum tomatoes to impart a touch of sophistication and depth of flavor to the dish.
Essential Kitchen Tools for Making Sautéed Zucchini with Plum Tomatoes
- Large non-stick skillet: A large non-stick skillet is essential for sautéing the zucchini and plum tomatoes without sticking.
- Garlic press: A garlic press can be used to easily crush and mince the garlic cloves for sautéing.
- Tongs: Tongs are useful for flipping the zucchini and plum tomatoes while cooking to ensure even browning.
- Knife: A sharp knife is needed for slicing the zucchini and plum tomatoes.
- Cutting board: A cutting board provides a stable surface for chopping the zucchini and plum tomatoes.
- Measuring spoons: Measuring spoons are necessary for accurately measuring the olive oil, herbes de provence, salt, and pepper.
- Serving plate: A serving plate is required for presenting the sautéed zucchini and plum tomatoes when serving.
Storage and Freezing Instructions for Sautéed Zucchini
- Allow the sautéed zucchini and plum tomatoes to cool completely before storing or freezing.
- For short-term storage, place the cooled dish in an airtight container and refrigerate for up to 3-4 days.
- To freeze the sautéed zucchini and plum tomatoes:
- Transfer the cooled dish to a freezer-safe container or resealable plastic bag.
- Remove as much air as possible from the container or bag to prevent freezer burn.
- Label the container or bag with the date and contents.
- Place the container or bag in the freezer, where it will keep for up to 3 months.
- To reheat frozen sautéed zucchini and plum tomatoes:
- Thaw the dish in the refrigerator overnight.
- Transfer the thawed dish to a skillet or saucepan.
- Heat over medium heat, stirring occasionally, until the zucchini and tomatoes are heated through and any excess liquid has evaporated.
- Adjust the seasoning with salt and pepper if needed before serving.
- Note: The texture of the zucchini may be slightly softer after freezing and reheating, but the flavor will still be delicious.
How To Reheat Leftover Sautéed Zucchini and Tomatoes
Reheat the leftover sautéed zucchini and plum tomatoes in a non-stick skillet over medium heat, stirring occasionally, until heated through (about 5-7 minutes). This method helps preserve the texture and flavor of the vegetables.
For a quick and easy reheating option, place the leftover zucchini and tomatoes in a microwave-safe dish, cover with a damp paper towel, and microwave on high for 1-2 minutes, or until heated through. Stir halfway through to ensure even heating.
If you prefer a crispy texture, spread the leftover sautéed zucchini and plum tomatoes on a baking sheet lined with parchment paper. Drizzle with a little extra virgin olive oil and place under the broiler for 2-3 minutes, or until the vegetables are heated through and slightly crispy on top.
For a flavorful twist, reheat the leftover zucchini and tomatoes in a covered oven-safe dish at 350°F (175°C) for 10-15 minutes. Before reheating, add a splash of vegetable broth or white wine to help keep the vegetables moist and add an extra layer of flavor.
If you have leftover pasta or rice, toss the reheated sautéed zucchini and plum tomatoes with the grains for a quick and satisfying meal. The residual heat from the vegetables will help warm up the pasta or rice.
Interesting Trivia About Sautéed Zucchini with Plum Tomatoes
Zucchini and plum tomatoes are both excellent sources of vitamins and minerals. Zucchini is rich in vitamin C, while plum tomatoes are packed with vitamin A. Both of these nutrients are essential for maintaining a healthy immune system and promoting good vision.
Budget-Friendly Sautéed Zucchini and Tomatoes Recipe
This sautéed zucchini with plum tomatoes recipe is highly cost-effective for a household. The ingredients are simple and readily available, making it an affordable option for a family meal. The combination of zucchini and plum tomatoes offers a healthy and budget-friendly dish. The approximate cost for a household of 4 people is around $10, making it an economical choice. The overall verdict rating for this recipe is 9 out of 10, considering its affordability, nutritional value, and delicious taste.
Is Sautéed Zucchini with Plum Tomatoes Healthy?
This sautéed zucchini with plum tomatoes recipe is a healthy and nutritious dish. Here's why:
- Zucchini is low in calories and high in fiber, vitamins (especially vitamin C), and minerals like potassium and manganese
- Tomatoes are rich in lycopene, an antioxidant that may help reduce the risk of heart disease and certain cancers
- Garlic contains compounds that can boost the immune system and may help lower blood pressure and cholesterol levels
- Extra virgin olive oil is a healthy source of monounsaturated fats and antioxidants, which can help reduce inflammation and improve heart health
- Herbes de Provence add flavor without increasing calorie content
The recipe uses minimal ingredients and healthy cooking techniques, such as sautéing in olive oil, making it an excellent choice for a nutritious side dish or light meal.
To further enhance the healthiness of this recipe, consider the following suggestions:
- Use a variety of colorful tomatoes to increase the diversity of nutrients and antioxidants
- Add other vegetables like bell peppers, onions, or mushrooms to boost the fiber and vitamin content
- Sprinkle some fresh herbs like basil or parsley for added flavor and nutrients
- Use a small amount of high-quality, extra virgin olive oil to minimize added fats while still providing healthy benefits
- Serve alongside lean proteins like grilled chicken or fish for a balanced meal
Editor's Opinion on This Zucchini and Tomato Sauté
This sautéed zucchini with plum tomatoes recipe is a delightful and flavorful dish. The combination of zucchini, plum tomatoes, and garlic cooked in extra virgin olive oil creates a harmonious blend of flavors. The herbes de provence add a touch of aromatic complexity, while the seasoning with salt and pepper enhances the natural taste of the vegetables. The dish is simple to prepare and makes for a light and healthy side. It's a versatile recipe that can complement a variety of main dishes or stand alone as a delicious vegetarian option.
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Why trust this Sautéed Zucchini with Plum Tomatoes Recipe:
This recipe guarantees a delightful dish with fresh zucchini and plum tomatoes. The use of extra virgin olive oil and herbes de provence enhances the flavors, while the garlic adds a delightful aroma. The careful sautéing process ensures the perfect texture and taste, making it a reliable choice for a delicious and healthy meal. Trust in the quality of the ingredients and the expertise behind this recipe to create a memorable dining experience.
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