Zucchini Corn Saute

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
21%
Zucchini Corn Saute
20 min.
4
120kcal

Suggestions

Looking for a quick, delicious, and nutritious side dish that's perfect for any occasion? Look no further than this Zucchini Corn Saute! This delightful recipe is not only vegetarian, vegan, gluten-free, and dairy-free, but it's also ready in just 20 minutes, making it a fantastic option for busy cooks. With a serving size of 4, this dish offers a well-balanced 120 calories per serving, making it a guilt-free addition to your meal.

The star of this recipe is the zucchini, paired beautifully with fresh (or frozen) corn and a medley of aromatic spices. The result is a vibrant, flavorful saute that complements any main course. The zucchini and corn are cooked to tender perfection in just a few minutes, retaining their natural sweetness and texture. The addition of ground cumin, salt, and pepper adds a layer of depth and warmth, making this side dish anything but boring.

With only a few simple ingredients and the ease of a single frying pan, this Zucchini Corn Saute is a must-try for anyone looking to add a healthy, satisfying side to their meal rotation. Whether you're hosting a dinner party, planning a weeknight meal, or simply looking for a new way to enjoy zucchini and corn, this recipe won't disappoint. So grab your skillet and let's get cooking!

Ingredients

  • 1.5 cups corn fresh thawed
  • 0.3 teaspoon ground cumin 
  • tablespoon olive oil 
  • 0.3 cup onion diced
  • 0.1 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 4.5 cups zucchini sliced ()

Equipment

  • frying pan

Directions

  1. In a nonstick skillet, saute zucchini and onion in oil for 4-5 minutes. Stir in corn; saute 2 minutes longer or until vegetables are tender.
  2. Sprinkle with salt, cumin and pepper.

Nutrition Facts

Calories120kcal
Protein11.4%
Fat29.73%
Carbs58.87%

Properties

Glycemic Index
19.75
Glycemic Load
0.66
Inflammation Score
-5
Nutrition Score
9.2426088789235%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
0.5mg
Kaempferol
0.06mg
Quercetin
2.95mg

Nutrients percent of daily need

Calories:119.92kcal
6%
Fat:4.47g
6.88%
Saturated Fat:0.68g
4.26%
Carbohydrates:19.91g
6.64%
Net Carbohydrates:16.58g
6.03%
Sugar:3.91g
4.35%
Cholesterol:0mg
0%
Sodium:305.63mg
13.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.86g
7.71%
Vitamin C:30.18mg
36.58%
Manganese:0.37mg
18.52%
Vitamin B6:0.35mg
17.54%
Potassium:563.77mg
16.11%
Folate:60.15µg
15.04%
Fiber:3.33g
13.31%
Magnesium:46.48mg
11.62%
Vitamin B2:0.19mg
11.11%
Phosphorus:110.46mg
11.05%
Vitamin B1:0.13mg
8.8%
Vitamin B3:1.69mg
8.44%
Vitamin K:8.25µg
7.86%
Zinc:0.9mg
6.03%
Iron:1.07mg
5.94%
Vitamin A:283.6IU
5.67%
Copper:0.11mg
5.58%
Vitamin B5:0.48mg
4.79%
Vitamin E:0.68mg
4.52%
Calcium:28.75mg
2.88%
Selenium:0.83µg
1.19%