This Courgette and Tomato Sauté with Lemon and Garlic is a simple yet flavorful dish, perfect for a light lunch or as a side to complement a main course. The recipe celebrates fresh vegetables by combining tender courgettes (zucchini), ripe tomatoes, and aromatic garlic, all sautéed in extra virgin olive oil. The brightness of lemon juice and the freshness of parsley bring out the natural flavors, making this dish a healthy and vibrant option. It’s quick to prepare and packed with nutrients, offering a delicious way to enjoy seasonal produce.

Full Recipe:

Ingredients

1 large courgette (300g)
2 fresh ripe tomatoes

Extra virgin olive oil (for sautéing)
Salt and pepper, to taste
Juice of half a lemon

Fresh parsley, chopped (for garnish)
50ml water
1 clove of garlic, minced

Step-by-Step Instructions

Step 1: Prepare the Vegetables

Wash the Courgette: Rinse the courgette under cold water, then dry it off with a towel. Slice the courgette into thin, even rounds, about 0.5 cm thick. Uniform slices help ensure even cooking.
Chop the Tomatoes: Wash the tomatoes and chop them into small, bite-sized pieces. You can remove the seeds if you prefer a smoother texture, but keeping them adds more juice to the dish.
Mince the Garlic: Peel and finely mince 1 clove of garlic. Fresh garlic adds a wonderful aroma and depth of flavor to the sauté.

Step 2: Start the Sauté

Heat the Olive Oil: In a large skillet or sauté pan, heat about 2 tablespoons of extra virgin olive oil over medium heat.
Sauté the Garlic: Once the oil is hot but not smoking, add the minced garlic. Sauté it for about 30 seconds, stirring constantly to prevent burning. You want the garlic to be fragrant but not browned.
Add the Courgette Slices: Toss in the courgette slices and stir them around to coat them in the olive oil and garlic. Cook for about 4-5 minutes, allowing the courgettes to soften slightly while still retaining some bite.

Season with Salt and Pepper: Add salt and pepper to taste at this stage, which will help draw out the courgettes’ natural flavors.

Step 3: Add Tomatoes and Water

Add the Chopped Tomatoes: Stir in the chopped tomatoes, allowing them to combine with the courgettes and garlic.
Add Water: Pour in 50ml of water, which will help steam the vegetables and create a light sauce.

Simmer: Lower the heat to medium-low and cover the pan. Let the mixture simmer for about 7-10 minutes, stirring occasionally. The tomatoes should soften and release their juices, blending with the courgette and forming a light, flavorful sauce.

Step 4: Add Lemon Juice and Parsley

Add Lemon Juice: After the vegetables are fully cooked and tender, squeeze the juice of half a lemon over the mixture. The lemon adds a burst of acidity that brightens the dish.
Garnish with Fresh Parsley: Remove the pan from heat and sprinkle freshly chopped parsley on top. The parsley adds freshness and color, making the dish more vibrant.

Step 5: Serve

Serve Hot: Transfer the courgette and tomato sauté to a serving dish and serve hot. This dish can be enjoyed on its own or as a side with grilled meats, fish, or pasta. You can even pair it with crusty bread to soak up the delicious juices.

Cooking Tips

Choose Fresh Ingredients: Since this recipe is simple, using fresh and ripe ingredients makes a big difference. Select firm, vibrant courgettes and ripe, juicy tomatoes for the best flavor.
Don’t Overcook the Courgettes: Courgettes can turn mushy if overcooked. Keep an eye on them and aim for a tender yet slightly firm texture.

Adjust Seasoning: You can adjust the seasoning to your preference. Add more garlic or lemon for extra zing, or even sprinkle some chili flakes if you like a bit of heat.
Extra Herbs: For a more herby flavor, you can add fresh basil or oregano along with the parsley. These herbs complement the courgettes and tomatoes well.
Experiment with Add-ins: This basic sauté can be customized by adding other vegetables such as bell peppers, mushrooms, or spinach. You can also include a protein like grilled chicken or shrimp to turn it into a main dish.

Storage

Refrigeration: Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet or microwave until warm before serving.
Freezing: While this dish is best enjoyed fresh, you can freeze it for up to 1 month. Note that the texture of the courgettes may become softer after thawing, so it’s best to consume it soon after freezing.

Nutritional Facts (Per Serving)

Calories: 110 kcal

Protein: 3g
Carbohydrates: 9g
Fiber: 3g

Fat: 7g
Sodium: 300mg
Sugar: 5g

Note: Nutritional values are approximate and can vary depending on the specific brands of ingredients used.

FAQs

1. Can I use zucchini instead of courgette?

Yes! Courgette and zucchini are the same vegetable, just known by different names depending on the region. Both work perfectly for this recipe.

2. Can I add more vegetables to the sauté?

Absolutely! You can customize the recipe by adding vegetables such as bell peppers, mushrooms, or spinach. Just ensure that any additional vegetables are cooked evenly by adjusting the sauté time as needed.

3. Is this dish vegan?

Yes, this recipe is vegan as it uses only plant-based ingredients like courgettes, tomatoes, garlic, olive oil, and parsley. Just make sure not to add any non-vegan toppings or extras.

4. How can I serve this dish?

This sauté can be served as a side dish alongside grilled meats, fish, or pasta. It also works well as a light main dish when served with rice, quinoa, or couscous. You can even enjoy it with crusty bread to soak up the juices.

5. Can I make this dish in advance?

Yes, you can make the courgette and tomato sauté in advance. It stores well in the fridge for up to 3 days and can easily be reheated before serving. However, it’s best served fresh to preserve the texture of the courgettes.

Conclusion

This Courgette and Tomato Sauté with Lemon and Garlic is a wonderful recipe that brings together the fresh flavors of summer vegetables in a quick, easy, and healthy way. The simplicity of the dish allows the natural flavors of the courgette, tomatoes, and garlic to shine, with the lemon juice adding a zesty finish. Whether you’re looking for a light meal or a flavorful side, this dish is sure to please. It’s versatile enough to pair with a variety of mains and is packed with nutrition, making it a go-to recipe for anyone looking to eat fresh, wholesome food. Enjoy this vibrant, delicious sauté for a satisfying and nourishing meal!