Heart-Healthy Stewed Zucchini

Savor the rich, comforting flavors of Heart-Healthy Stewed Zucchini, a wholesome dish that's as delicious as it is nutritious. Made with tender zucchini rounds simmered to perfection in a savory blend of low-sodium vegetable broth, diced tomatoes, and aromatic herbs like oregano and basil, this recipe is a celebration of fresh, feel-good ingredients. With just a touch of extra-virgin olive oil and plenty of garlic and onion for depth, this quick and easy vegetable stew is perfect as a light side dish or a hearty plant-based meal when served over quinoa, brown rice, or whole-grain pasta. Ready in under 35 minutes, this one-pan recipe is low in sodium, packed with vitamins, and brimming with Mediterranean-inspired flavors, making it a go-to for health-conscious cooks. Garnish with fresh parsley for a burst of brightness and serve warm for a comforting, heart-healthy treat!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 medium zucchini
• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion
• 3 cloves garlic
• 1 cup low-sodium vegetable broth
• 1 can (14.5 ounces) diced tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon black pepper
• 0.25 teaspoon sea salt
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Wash the zucchini thoroughly and slice them into thick rounds about 1/4 inch thick.

Step 2

Peel and finely dice the yellow onion. Mince the garlic cloves.

Step 3

In a large skillet or saucepan, heat the extra-virgin olive oil over medium heat.

Step 4

Add the diced onion to the pan and sauté for 3-4 minutes until it becomes translucent.

Step 5

Add the minced garlic and sauté for 30 seconds, stirring frequently to avoid burning.

Step 6

Stir in the zucchini slices and cook for 5 minutes, stirring occasionally, until they start to soften.

Step 7

Pour in the low-sodium vegetable broth and can of diced tomatoes (including their juices). Stir to combine.

Step 8

Season the mixture with dried oregano, dried basil, black pepper, and sea salt. Stir well.

Step 9

Reduce the heat to low, cover the pan with a lid, and let the zucchini simmer for 15-20 minutes, or until tender but not mushy. Stir occasionally to prevent sticking.

Step 10

Taste and adjust seasoning if necessary. Remove from heat.

Step 11

Garnish with freshly chopped parsley if desired.

Step 12

Serve warm as a side dish or over quinoa, brown rice, or whole-grain pasta for a complete meal.

Nutrition Facts

Serving size	1571.8 grams (1571.8g)

Amount per serving	% Daily Value*
Calories	654

Total Fat 30.50g	39%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 0.60g
Cholesterol 0mg	0%
Sodium 8641mg	376%
Total Carbohydrate 89.60g	33%
Dietary Fiber 16.70g	60%
Total Sugars 70.30g
Protein 13.00g	26%

Vitamin D 0IU	0%
Calcium 325mg	25%
Iron 6mg	34%
Potassium 2889mg	61%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.1%

Protein: 7.6%

Carbs: 52.3%