Indian Spiced Zucchini and Tomatoes

Let’s face it – zucchini can be a little bland. The high water content is the reason this pretty green squash can quickly turn into dull mush.  Of course the high water content is also why this vegetable is extremely low calorie – less than 20 calories per cup!  If you’ve ever grown the squash or befriended someone who does, you probably know how readily available this vegetable becomes in the Summer. And there’s nothing wrong with that – it is cheap, nutritious and delicious…..if prepared correctly.

More often that not, I prepare my zucchini grilled in long slices on the grill after a quick drizzle of olive oil and a few spices.  But not today, my friends. I was in the mood to kick things up a notch and boost the flavor of this green gem.  Indian food is one of my absolute favorites but I rarely cook it at home.  As Rachael Ray would say, this recipe is a friendly nod to Indian food using a few of their famous warm spices including cumin, turmeric, fresh ginger and garlic.

Did you know turmeric is a loaded in health benefits? In fact, turmeric has long been used in both Indian and Chinese culture as an anti-imflammatory treating everything from colic to toothaches to chest pain. The bright yellow pigmant is caused by curcumin, a powerful anti-oxidant which reduces inflammation. Sprinkle turmeric on eggs, use it to make yellow rice and try it today with my Indian Spiced Zucchini and Tomatoes.

Your fork is waiting.

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Indian Spiced Zucchini and Tomatoes

Prep Time

15 mins

Cook Time

30 mins

Total Time

45 mins

 

Course: Entree

Cuisine: Indian

Keyword: zucchini dishes

Servings: 4

Calories: 60 kcal

Author: Liz DellaCroce

Ingredients

• 1 medium onion diced
• 2 tbs ginger minced or grated
• 1/4 tsp red chili flakes
• 2 cloves garlic grated
• 1 tbs cumin
• 1/2 tbs turmeric
• 1 tsp coriander
• 1/2 tsp sea salt
• 1 large zucchini or 2 medium zucchini - cut large dice
• 2 tomatoes diced
• 1/4 c fresh cilantro for garnish
• 1/4 c plain yogurt for garnish optional

US Measurements - Convert to Metric

Instructions

1. Spray medium sauce pan with non-stick cooking spray and sautee onions, ginger and chili flakes for 3-4 minutes or until onions become tender.
2. Add garlic, cumin, tumeric, coriander and salt - cook additional 60 seconds.
3. Stir in zucchini and sautee 2 minutes.
4. Add tomatoes, stir and bring to simmer.
5. Cover and let cook for 15-20 minutes or until squash is tender.
6. Garnish with fresh cilantro and plain yogurt if you wish.

Recipe Notes

Excellent source of Vitamin C, good source Vitamin A

Nutrition Facts

Indian Spiced Zucchini and Tomatoes

Amount Per Serving

Calories 60 Calories from Fat 4

% Daily Value*

Total Fat 0.4g 1%

Sodium 304mg 13%

Total Carbohydrates 12.2g 4%

Dietary Fiber 3.1g 12%

Protein 3.9g 8%

* Percent Daily Values are based on a 2000 calorie diet.