Zucchini and Tomato Sauté
Zucchini and Tomato Sauté is a simple, vibrant Mediterranean side dish featuring sliced or diced zucchini and tomatoes cooked together in olive oil with garlic and herbs. It celebrates the peak summer harvest, often originating from Italian or broader Southern European cuisine, where these vegetables are staples. The dish is prized for its bright colors, fresh flavors, and minimal preparation.
🍽️ Nutrition at a glance
This dish is low in calories and carbohydrates, with virtually no fat beyond the cooking oil, and provides a modest amount of plant-based protein. It is an excellent source of vitamins A and C, potassium, and dietary fiber, with a typical serving containing around 100-150 calories.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 2.5 g |
| Carbs | 8 g |
| Fat | 9 g |
| Fiber | 2.5 g |
| Sugar | 5 g |
| Sodium | 200 mg |
| Vitamin C | 35 mg |
| Vitamin A | 250 mcg RAE |
| Potassium | 450 mg |
| Manganese | 0.3 mg |
| Vitamin K | 15 mcg |
| Folate | 30 mcg |
| Lycopene | 4 mg |
| Vitamin B6 | 0.2 mg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a quintessential example of 'cucina povera' (peasant cooking) from Italy, transforming simple, abundant garden vegetables into a flavorful dish. Nutritionally, the combination of tomatoes and olive oil enhances the body's absorption of the tomatoes' lycopene, a powerful antioxidant.
