Okra-Tomato-Zucchini Medley

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Okra-Tomato-Zucchini Medley
45 min.
4
26kcal

Suggestions


Looking for a vibrant, healthy, and unbelievably easy side dish that bursts with fresh garden flavors? Look no further than this Okra-Tomato-Zucchini Medley! This recipe is a celebration of simple ingredients and quick cooking, ready in just 45 minutes and perfect for anyone following a vegetarian, vegan, gluten-free, or dairy-free lifestyle.

Imagine tender okra, juicy tomatoes, and delicate zucchini mingling with fragrant herbs in a light, flavorful sauce. This dish is incredibly versatile, making it a fantastic accompaniment to grilled proteins, veggie burgers, or even as a light lunch. The best part? It’s packed with nutrients and remarkably low in calories—only 26 kcal per serving! It's a guilt-free way to enjoy the bounty of summer produce.

Even home cooks with little experience can whip this up with ease. The subtle earthy flavor of okra pairs excellently with the sweetness of tomatoes and the mildness of zucchini. Seasoned with dried basil and thyme, this medley is truly delicious. Get ready to transform simple vegetables into a flavor explosion! It's time to ditch bland dinners and embrace this colorful and delicious side dish.

Ingredients

  • 0.1 teaspoon basil dried
  • 0.1 teaspoon thyme leaves dried
  • 1.5 cups okra fresh sliced
  • tablespoons onion chopped
  • Dash pepper black freshly ground
  • cup tomatoes chopped
  • small zucchini 

Equipment

  • frying pan

Directions

  1. Cut zucchini in half lengthwise; cut into 1/4-inch-thick slices.
  2. Heat a nonstick skillet coated with cooking spray over medium-high heat.
  3. Add zucchini, okra, and onion; saut 4 minutes. Stir in tomato and remaining ingredients. Cover and cook over low heat 5 minutes or until thoroughly heated, stirring frequently.

Nutrition Facts

Calories26kcal
Protein19.13%
Fat7.28%
Carbs73.59%

Properties

Glycemic Index
36
Glycemic Load
1.09
Inflammation Score
-6
Nutrition Score
6.5891304586245%

Flavonoids

Naringenin
0.25mg
Isorhamnetin
0.25mg
Kaempferol
0.07mg
Myricetin
0.05mg
Quercetin
9.29mg

Nutrients percent of daily need

Calories:26.32kcal
1.32%
Fat:0.25g
0.38%
Saturated Fat:0.05g
0.31%
Carbohydrates:5.68g
1.89%
Net Carbohydrates:3.62g
1.32%
Sugar:2.49g
2.76%
Cholesterol:0mg
0%
Sodium:7.09mg
0.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.48g
2.95%
Vitamin C:19.39mg
23.51%
Manganese:0.41mg
20.27%
Vitamin K:17.08µg
16.27%
Vitamin A:639.45IU
12.79%
Folate:36.3µg
9.08%
Vitamin B6:0.17mg
8.26%
Fiber:2.06g
8.23%
Potassium:286.11mg
8.17%
Magnesium:31.62mg
7.9%
Vitamin B1:0.1mg
6.97%
Phosphorus:44.66mg
4.47%
Calcium:41.75mg
4.17%
Copper:0.08mg
4.08%
Vitamin B3:0.74mg
3.69%
Vitamin B2:0.06mg
3.48%
Iron:0.52mg
2.9%
Zinc:0.39mg
2.59%
Vitamin E:0.34mg
2.3%
Vitamin B5:0.19mg
1.92%
Source:My Recipes