I know it’s only January, but in Florida, spring is very near. Of course, this means our vegetables in the market are overflowing, making it the perfect time for this Spring Stewed Squash and Tomatoes side dish.
It’s not often that you can’t find fresh squash here, so this is one of those recipes we get to enjoy often. This stewed tomatoes with zucchini and squash is fresh, but also savory and hearty. Serve over your favorite pasta!
Easy recipes are my favorite. And when they’re full of flavor, well you can’t beat that.
Healthy Ingredient Prep
Slice the squash and zucchini into thick slices, at least 1/2 inch. When sliced thick, the squash will stay together better and can easily be cut with your fork.
For the onions, slice into half moons. I usually have a jar of diced garlic in the fridge, but feel free to use fresh if that’s what you have.
Canned stewed tomatoes happen to be amazing. You can find them plain, or already seasoned with italian herbs, garlic and onion. Either one will be fine. This zucchini and tomatoes recipe uses the plain stewed tomatoes, which is why I’ve added in the garlic and italian seasoning.
Don’t want to use canned? No problem! Keep it fresh by using 3-4 medium tomatoes, cored, and diced.
Lemon pepper is also a great addition. It adds a bit of zest to the dish. Or a squeeze of fresh lemon juice would work.
For dessert, try my Nanner Nut Scones with Walnuts and Chocolate Chips!
Vegetable choices: add peppers, mushrooms, or corn.
Seasoning choices: garlic, parsly, italian blend, basil, lemon pepper, lemon juice, cilantro, red pepper flakes.
Protein: serve with chicken, fish, black beans, or even tofu.
A Healthy Side Dish
A recipe that hits the mark for a healthy side dish! There’s only 62 calories for this squash and tomatoes side, stewed together with the onions and garlic.
I usually don’t add any salt, which makes this recipe low in sodium. Not to mention, there is only 13 grams of carbs, making this a great addition to a diabetic menu.
Squash has it’s health benefits. It is high in vitamins such as A, B6, and C, but also magnesium, fiber, phosphorus, and potassium. Now that’s a power-house of a vegetable! Because squash is also rich in manganese, your body can process carbs and fats better.
Spring Stewed Squash and TomatoesCourse: SidesCuisine: American, Vegan, plant-basedDifficulty: Easy
Enjoy this light medley of fresh squash, zucchini, onions, and tomatoes along with rice and chicken for a full, well-rounded meal.
2 medium yellow squash, 1/2 in thick slices
2 medium zucchini squash, 1/2 in thick slices
1 medium onion, sliced into half rings
1 tbsp minced garlic
1 tbsp water or extra virgin olive oil
1 can stewed tomatoes, no salt, rough chopped
1 tbsp lemon pepper seasoning (optional)
1 tsp Italian seasoning
salt and pepper to taste
- In a medium pot, heat water or oil on med-high and saute onions a few minutes, until translucent. Add garlic and cook until fragrant.
- Toss in sliced squash. Add juice from stewed tomatoes to pot, rough chop the tomatoes, then add them as well.
- Season with (optional) lemon pepper. Cover and simmer on medium for about 25-30 minutes, until squash has softened.
4 servings per container
- Amount Per Serving% Daily Value *
- Total Fat
- Saturated Fat .1g 1%
- Sodium 30mg 2%
- Amount Per Serving% Daily Value *
- Potassium 562mg 17%
- Total Carbohydrate
- Dietary Fiber 3.5g 15%
- Sugars 6.9g
- Protein 3.2g 7%
* 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.