Sautéed Zucchini and Mushrooms

Description

This simple yet flavorful dish combines tender zucchini and earthy mushrooms sautéed in garlic and olive oil, finished with a touch of fresh herbs. It’s light, healthy, and pairs well with a variety of main dishes—from grilled chicken to pasta. Perfect for a quick side on busy weeknights or a wholesome addition to a vegetarian meal.

Ingredients for Sautéed Zucchini and Mushrooms

• 2 medium zucchinis, sliced into half-moons

• 8 oz (225 g) mushrooms (white or cremini), sliced

• 2 tbsp olive oil (or butter for richer flavor)

• 3 cloves garlic, minced

• 1 tbsp fresh parsley, chopped (or 1 tsp dried)

• ½ tsp salt (adjust to taste)

• ¼ tsp black pepper

• ½ tsp Italian seasoning (optional)

• 1 tbsp lemon juice or balsamic vinegar (optional for brightness)

Instructions

1. Prep the veggies – Wash and slice zucchini into half-moons. Clean mushrooms with a damp paper towel and slice them.

2. Heat oil – In a large skillet, heat olive oil over medium-high heat.

3. Cook mushrooms – Add mushrooms first and sauté for 3–4 minutes until they release their moisture and start browning.

4. Add zucchini – Stir in zucchini slices, season with salt, pepper, and Italian seasoning (if using).

5. Garlic & finish – Add minced garlic and sauté for another 2–3 minutes until zucchini is tender but still slightly crisp.

6. Add freshness – Remove from heat, sprinkle parsley, and drizzle lemon juice or balsamic vinegar if desired.

7. Serve immediately – Best enjoyed warm as a side dish.

Notes

• Cooking time: Avoid overcooking zucchini—they can turn mushy quickly.

• Pan size: Use a wide skillet so veggies sauté instead of steaming.

• Mushroom variety: Baby bella mushrooms give a richer flavor, while white mushrooms are milder.

• Oil choice: Olive oil keeps it healthy, but butter adds depth.

Tips

• Slice zucchini evenly for even cooking.

• Add a pinch of red pepper flakes for spice.

• Toss in some grated Parmesan cheese right before serving for an extra savory touch.

• Make it a main dish by adding cooked chicken strips or tofu.

• For a more caramelized flavor, let the mushrooms cook undisturbed for the first 2 minutes before stirring.

Servings

• Yield: About 4 servings as a side dish

• Serving size: ~1 cup cooked vegetables

Nutritional Information (per serving, approximate)

• Calories: 90 kcal

• Protein: 3 g

• Carbohydrates: 8 g

• Fiber: 2 g

• Sugars: 4 g

• Fat: 6 g

• Saturated Fat: 1 g

• Sodium: 230 mg

• Potassium: 450 mg

Health Benefits

• Low calorie & nutrient dense – Great for weight management.

• Rich in antioxidants – Zucchini and mushrooms both contain compounds that help reduce inflammation.

• Good for digestion – Fiber supports gut health.

• Immune support – Garlic and mushrooms are known for their immune-boosting properties.

• Heart-healthy – Olive oil and vegetables support cardiovascular health.

Q&A

Q1: Can I make this ahead of time?
A: Yes, but for best texture, cook it just before serving. Reheating can make zucchini softer.

Q2: Can I freeze sautéed zucchini and mushrooms?
A: Not recommended—the texture becomes watery upon thawing.

Q3: Can I use frozen vegetables?
A: Yes, but cook them straight from frozen and expect a softer texture.

Q4: How can I make it more filling?
A: Add cooked quinoa, pasta, or scrambled eggs for a hearty twist.

Q5: What’s the best mushroom to use?
A: Cremini or baby bella mushrooms give a deeper flavor, but white mushrooms are fine for a lighter taste.