Stir-Fry Zucchini, Onion, and Tomato Sauté – Simply Delicious
One of my absolute favorite flavor combinations for a stir-fry is zucchini, onion, and tomato. When these vegetables cook together, the flavors infuse beautifully. The natural sweetness of the onions combines with the mildness of zucchini, while the tomatoes bring a slight tang and juiciness that ties everything together. It’s the perfect medley of textures and flavors, with the zucchini retaining a bit of crunch and the tomatoes creating a rich, flavorful sauce. This simple, wholesome stir-fry is a go-to dish for me, whether I’m serving it as a light meal or as a side to something heartier.
Did You Know?
Zucchini, tomatoes, and onions are not only delicious when combined, but they also provide a wealth of nutrients. Zucchini is low in calories and high in antioxidants, while tomatoes are rich in vitamin C and lycopene, known for their health benefits. Onions add depth to the dish with their natural sweetness, making this stir-fry a nutritious and flavorful choice for any meal.
Yield: 4 servings
Ingredients:
2 tablespoons olive oil or butter
1 medium onion, diced
2 medium zucchinis, sliced and quartered
3 medium tomatoes, chopped (skin left on)
1 clove garlic, minced (optional)
1/2 teaspoon dried oregano
Salt and pepper, to taste
1/4 cup fresh parsley, chopped
Instructions:
Sauté the Onions:
In a large skillet or wok, heat the olive oil or butter over medium heat. Add the diced onions and sauté until soft and translucent, about 5 minutes.
Personal Tip: Let the onions caramelize slightly for added sweetness and depth to the dish.
Add the Zucchini:
Stir in the sliced and quartered zucchini, cooking for another 5-7 minutes, or until they start to soften and brown slightly.
Personal Tip: Cook the zucchini just until they are tender but still have a slight crunch for the best texture.
Add the Garlic (if using) and Tomatoes:
Add the minced garlic (if using) and chopped tomatoes to the skillet. Sprinkle with oregano, salt, and pepper. Cook for another 5 minutes, stirring occasionally, until the tomatoes have softened and released their juices.
Personal Tip: If your tomatoes are very juicy, cook them a little longer to let the sauce thicken naturally.
Add Fresh Parsley:
Stir in the chopped parsley, mixing well to combine all the flavors.
Personal Tip: Parsley adds a burst of freshness, but feel free to substitute it with basil or thyme if you prefer.
Serve:
This stir-fry is delicious served with pasta or rice.
Personal Tip: For a lighter option, serve this over quinoa or alongside grilled fish or chicken.
Nutritional Information (Per Serving):
Calories: 150 | Protein: 3g | Carbohydrates: 10g | Sugars: 5g | Total Fat: 10g | Saturated Fat: 3g | Fiber: 3g
Kitchen Tips, Great Ideas, How to Save Money:
- Choosing Fresh Vegetables: For the best flavor, use fresh, in-season zucchini, tomatoes, and onions. Look for zucchinis that are firm and free of blemishes, and tomatoes that are ripe and juicy.
- Sautéing Tips: Cook the onions slowly over medium heat to allow them to caramelize slightly, which adds sweetness and depth to the dish. Avoid overcooking the zucchini to maintain its slight crunch and vibrant color.
- Flavor Enhancements: If you prefer a bit more flavor, you can add a splash of balsamic vinegar or a squeeze of lemon juice just before serving. This will brighten the dish and enhance the flavors of the vegetables.
- Adding Protein: For a more substantial meal, consider adding grilled chicken, shrimp, or tofu to the stir-fry. This adds protein and makes the dish more filling.
- Serving Suggestions: This medley is versatile and pairs well with both pasta and rice. You can also serve it as a side dish with grilled meats or fish.
- Herb Additions: Fresh parsley adds a burst of freshness to the dish. If you have other herbs like thyme or oregano, you can add them as well for an extra layer of flavor.
- Storing Leftovers: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat, adding a splash of water or broth if needed.
- Freezing Tips: While this stir-fry is best enjoyed fresh, it can be frozen for later use. Freeze in individual portions and reheat on the stovetop, adding a bit of liquid to help maintain the texture.
- Cost-Saving Tips: Buying vegetables in season or from a local farmer’s market can save money and ensure the best quality. You can also use canned tomatoes if fresh ones are out of season, but be sure to drain them well before adding to the stir-fry.
- Using Leftovers Creatively: Leftover stir-fry can be mixed into an omelet, added to a frittata, or used as a filling for a wrap, making it a versatile addition to your meal planning.
Let’s Learn About Butter vs Olive Oil
Both butter and olive oil bring their own unique qualities to cooking, and choosing between the two depends on the flavor and texture you're aiming for. Butter adds a rich, creamy flavor with a subtle sweetness that enhances the dish's depth. It's great for sautéing because it browns slightly, creating a nutty aroma that pairs well with vegetables. However, butter can burn easily at high temperatures, so it’s best used over medium heat.
On the other hand, olive oil provides a fruity, slightly peppery taste that is lighter and often considered healthier due to its heart-friendly fats. It has a higher smoke point than butter, making it ideal for high-heat stir-frying. Olive oil can also complement the flavors of Mediterranean-style dishes, particularly when combined with herbs like oregano or thyme.
Both are excellent choices, but if you're looking for a lighter, fresher flavor, olive oil may be the way to go. For a richer, more indulgent dish, butter is your best bet. You can even use a combination of both—start with olive oil for higher heat cooking, then finish with a bit of butter for added flavor.