Best 5 Zucchini Kale And Tomato Saute Recipes

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Zucchini, kale, and tomato sauté is a vibrant and flavorful dish that combines the best of summer produce. The zucchini provides a mild sweetness, the kale adds a slightly bitter note, and the tomatoes bring a juicy acidity. This sauté is a great way to use up fresh vegetables from your garden or local farmers market. It can be served as a side dish or main course, and it's also a great addition to pasta or rice.

This article provides three different recipes for zucchini, kale, and tomato sauté. The first recipe is a basic sauté that uses only a few ingredients and is ready in under 30 minutes. The second recipe adds some additional vegetables, such as bell peppers and onions, for a more robust flavor. The third recipe is a vegetarian main course that includes chickpeas and quinoa for a protein-packed meal.

No matter which recipe you choose, you're sure to enjoy this delicious and healthy dish. So gather your ingredients and get cooking!

Here are our top 5 tried and tested recipes!

SAUTEED ZUCCHINI AND TOMATOES



Sauteed Zucchini and Tomatoes image

Fresh, colorful, and flavorful, this zucchini and tomatoes recipe is the ultimate side dish!

Provided by Holly Nilsson

Categories     Side Dish

Time 22m

Number Of Ingredients 11

1 tablespoon olive oil
½ cup onion (diced)
2 cloves garlic (minced)
1 large zucchini (cut into ½-inch cubes)
1 teaspoon dried parsley
¼ teaspoon dried basil
1 cup ripe tomatoes (diced, any variety)
½ teaspoon seasoned salt
½ teaspoon black pepper
1 ounce mozzarella cheese (shredded)
½ ounce parmesan cheese (shredded)

Steps:

  • Heat olive oil in a 10-inch skillet. Cook onion over medium heat until tender.
  • Add garlic, zucchini, parsley, and basil. Cook until zucchini is tender-crisp, about 5-6 minutes.
  • Add tomato, seasoned salt & pepper. Cook an additional 2-3 minutes.
  • Remove from heat, sprinkle with cheeses and cover with a lid*, rest 2-3 minutes, or until cheese melts.

Nutrition Facts : Calories 96 kcal, Carbohydrate 7 g, Protein 4 g, Fat 6 g, SaturatedFat 2 g, Cholesterol 8 mg, Sodium 401 mg, Fiber 2 g, Sugar 4 g, ServingSize 1 serving

ZUCCHINI AND TOMATO SAUTE



Zucchini and Tomato Saute image

Fresh flavors shine in this easy side that will come together so quickly on a busy weeknight. -Sandra Grim, Port Orange, Florida

Provided by Taste of Home

Categories     Side Dishes

Time 15m

Yield 4 servings.

Number Of Ingredients 6

3 medium zucchini, sliced
1 medium onion, sliced
2 tablespoons butter
2 medium tomatoes, cut into wedges
1 teaspoon garlic salt
1/8 teaspoon pepper

Steps:

  • In a large skillet, saute zucchini and onion in butter until tender. Add the tomatoes, garlic salt and pepper; saute 1-2 minutes longer or until heated through.

Nutrition Facts : Calories 88 calories, Fat 6g fat (4g saturated fat), Cholesterol 15mg cholesterol, Sodium 512mg sodium, Carbohydrate 8g carbohydrate (5g sugars, Fiber 3g fiber), Protein 3g protein.

SAUTEED ZUCCHINI AND TOMATOES



Sauteed Zucchini And Tomatoes image

Make and share this Sauteed Zucchini And Tomatoes recipe from Food.com.

Provided by MizzNezz

Categories     Lunch/Snacks

Time 10m

Yield 4 serving(s)

Number Of Ingredients 7

2 small zucchini, halved lenghtwise,then sliced into half-moons
2 medium tomatoes, large dice
1 tablespoon olive oil
1 tablespoon butter
3 tablespoons parmesan cheese, grated
1/2 teaspoon basil
1/2 teaspoon pepper

Steps:

  • In large skillet, saute zucchini and tomatoes in hot oil and butter for 5 minutes.
  • Add parmesan basil, and pepper.
  • Stir to coat well.
  • Serve hot.

Nutrition Facts : Calories 93.3, Fat 7.7, SaturatedFat 3, Cholesterol 10.9, Sodium 90.6, Carbohydrate 4.6, Fiber 1.4, Sugar 3.1, Protein 2.8

SAUTEED ZUCCHINI AND TOMATOES



Sauteed Zucchini and Tomatoes image

This sauteed vegetables recipe, courtesy of Campagna chef and owner Mark Strausman, goes well with his Chicken Piccata dish.

Provided by Martha Stewart

Categories     Food & Cooking

Yield Serves 2

Number Of Ingredients 5

2 tablespoons extra-virgin olive oil
1 clove garlic, smashed
1/2 large tomato, roughly chopped
1 medium zucchini, quartered lengthwise and cut crosswise into 1/4-inch-thick slices
Salt and freshly ground black pepper

Steps:

  • In a large skillet over medium-high heat, heat olive oil. Add garlic and tomato, and cook until heated through. Add zucchini, and season with salt and pepper. Cook until tender, about 5 minutes.

ITALIAN ZUCCHINI SAUTE



Italian Zucchini Saute image

This is just like Nonni used to make! Fresh zucchini, onions, and tomatoes sauteed with Italian seasonings make a perfect complement to any meal. Serve alone or over rice.

Provided by COLEE576

Categories     Side Dish     Vegetables     Tomatoes

Time 30m

Yield 4

Number Of Ingredients 7

½ cup olive oil
1 small white onion, sliced into thin wedges
1 (14.5 ounce) can diced tomatoes with juice
2 zucchinis, sliced
½ tablespoon Italian seasoning
1 tablespoon salt
1 teaspoon sugar

Steps:

  • Heat the olive oil in a skillet over medium heat. Stir in onion and cook until tender. Mix in tomatoes with juice and zucchini. Season with Italian seasoning and salt. Cook and stir until zucchini is tender. Mix in sugar and adjust seasonings to taste.

Nutrition Facts : Calories 288.1 calories, Carbohydrate 9.7 g, Fat 27.3 g, Fiber 2.5 g, Protein 2.3 g, SaturatedFat 3.8 g, Sodium 1914.6 mg, Sugar 6 g

Tips:

  • Prep your vegetables in advance: Slicing and dicing the zucchini, kale, and tomatoes ahead of time will save you time when you're ready to cook.
  • Use a large skillet: This will give the vegetables plenty of room to cook evenly.
  • Cook the vegetables in batches if necessary: If your skillet is too crowded, the vegetables will steam instead of sautéing.
  • Season the vegetables generously: Salt, pepper, and garlic powder are all great options.
  • Add a splash of lemon juice or vinegar: This will brighten up the flavors of the vegetables.
  • Serve immediately: Sautéed vegetables are best served hot and fresh.

Conclusion:

This zucchini, kale, and tomato sauté is a quick, easy, and healthy side dish that can be enjoyed on its own or as part of a larger meal. The vegetables are cooked to perfection, retaining their vibrant colors and flavors. The lemon juice or vinegar adds a refreshing brightness, while the garlic powder and salt and pepper provide a savory balance. This dish is a great way to get your daily dose of vegetables, and it's also a delicious and satisfying meal.

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