Sautéed Squash Medley
Sautéed Squash Medley is a vibrant, savory side dish featuring a colorful mix of summer and winter squash varieties, such as zucchini, yellow squash, and sometimes butternut or acorn squash, typically sautéed with onions, garlic, and fresh herbs. This simple yet flavorful preparation is a staple in many home kitchens across North America and Europe, celebrated for its ability to highlight the natural sweetness and tender texture of seasonal squash.
🍽️ Nutrition at a glance
This dish is generally low in calories and fat, with a moderate amount of carbohydrates primarily from the squash itself, making it a light yet satisfying option. It is a good source of dietary fiber, vitamin C, potassium, and antioxidants like beta-carotene, especially when prepared with minimal added oil.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 2.5 g |
| Carbs | 12 g |
| Fat | 3.5 g |
| Fiber | 3 g |
| Sugar | 6 g |
| Sodium | 320 mg |
| Potassium | 380 mg |
| Vitamin A | 4500 IU |
| Vitamin C | 25 mg |
| Calcium | 45 mg |
| Iron | 1.2 mg |
| Magnesium | 30 mg |
| Vitamin K | 12 mcg |
| Folate | 35 mcg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Culturally, squash medleys are a hallmark of farm-to-table and seasonal cooking, often representing the abundance of late summer and early autumn harvests. Nutritionally, the combination of different squash varieties provides a diverse array of phytonutrients, and cooking them with healthy fats like olive oil can enhance the absorption of fat-soluble vitamins.
