4.7 from 174 votes
Italian Style Zucchini and Mushrooms
A delicious and fresh way to prepare zucchini which happens to be vegan.
Prep Time
5 mins
Cook Time
5 mins
Total Time
23 mins
Servings: 4
Calories: 181 kcal
Course:
Side Dish
Cuisine:
Italian
Ingredients
- 4 Tbsp extra virgin olive oil
- 2 zucchini (or one large, green and/or yellow /courgettes)
- 2 tomatoes (preferably Roma diced, or about 4 oz/ 128 grams of good quality passata like Mutti)
- ⅛ tsp kosher salt (optional, to taste)
- ⅛ tsp black pepper (optional, hot pepper is very good in this dish, too)
Mushrooms:
- 8 oz mushrooms
- ½ Tbsp extra virgin oil oil (for sautéing)
- 1 clove garlic (for sautéing)
Instructions
- Heat 2 Tbsp of the oil in a frying pan over medium high heat, then add the garlic and mushrooms. Sauté for about 6 to 8 minutes, sprinkle with a little salt and remove. Put the mushrooms in a plate or bowl and set aside.
- Slice the zucchini in half lengthwise and then cut into slices.
- Next, add the other 2 Tbsp of the oil and the sliced zucchini. Sauté and stir frequently, for about 10 minutes.
- When the zucchini are just beginning to show tinges of brown, add the sautéed mushrooms. Keep the pan on the heat.
- Now add the diced tomatoes or puree (move the zucchini to one side and turn the heat up a little to cook the tomatoes a bit before mixing them through) and continue to sauté, turning occasionally.
- Add salt and pepper. Taste, and add more salt if it's a bit bland. This dish is very flavorful.
- Continue to cook for a few more minutes, then remove from heat. This makes a nice, light summer lunch, or a tasty side dish, along with some crusty bread!
Cup of Yum
Notes
- TIP: If you like your zucchini with a little more bite, just place the cut pieces into a colander and lightly sprinkle with Kosher salt. Toss it around so it has salt all over, and let drain for about 20 minutes.
Nutrition Information
Serving
1
Calories
181kcal
(9%)
Carbohydrates
8g
(3%)
Protein
3g
(6%)
Fat
16g
(25%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
12g
Sodium
87mg
(4%)
Potassium
660mg
(19%)
Fiber
2g
(8%)
Sugar
5g
(10%)
Vitamin A
709IU
(14%)
Vitamin C
26mg
(29%)
Calcium
34mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 181
% Daily Value*
| Serving | 1 | |
| Calories | 181kcal | 9% |
| Carbohydrates | 8g | 3% |
| Protein | 3g | 6% |
| Fat | 16g | 25% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 12g | 60% |
| Sodium | 87mg | 4% |
| Potassium | 660mg | 14% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 709IU | 14% |
| Vitamin C | 26mg | 29% |
| Calcium | 34mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.