This savory dish combines zucchini, mushrooms, and bell peppers sautéed with aromatic garlic and seasoned with basil, tomato seasoning, and soy sauce. Finished with Parmesan cheese and fresh dill, it makes a delightful side or a light vegetarian main.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Ingredients
- Vegetables:
- 500g zucchini, washed and sliced or cubed
- 350g mushrooms (Champignons), sliced
- 1 bell pepper, diced or sliced
- 2 garlic cloves, minced
- 20g butter
- 1 teaspoon dried basil
- 1 teaspoon tomato seasoning
- 2 tablespoons soy sauce
- Salt and pepper to taste
- For Cooking:
- Vegetable oil (for frying)
- 30g Parmesan cheese, grated
- Fresh dill, for garnish
Instructions
- Prepare the Zucchini:
- Wash the zucchini thoroughly and cut them into thin slices or small cubes, based on your preference.
- Heat a large pan over high heat and add a bit of vegetable oil.
- Once hot, add the zucchini to the pan and sauté, stirring occasionally, for about 5-7 minutes, until they are golden brown and slightly crispy.
- Remove the zucchini from the pan and set aside.
- Prepare the Mushrooms and Bell Peppers:
- Clean and slice the mushrooms into thin pieces.
- Wash the bell pepper, remove the seeds and core, and cut it into thin strips or small cubes.
- In the same pan, add more vegetable oil if necessary. Add the mushrooms and sauté until they release moisture and begin turning golden brown.
- Add the bell peppers and sauté for another 3-4 minutes until softened.
- Add Garlic and Seasonings:
- Mince the garlic and add it to the pan with the mushrooms and bell peppers.
- Sauté for 1-2 minutes, until fragrant.
- Add the cooked zucchini back to the pan and mix everything together.
- Reduce the heat to medium and add the butter, allowing it to melt and coat the vegetables.
- Finish with Soy Sauce and Parmesan:
- Sprinkle in the dried basil and tomato seasoning, stirring to combine.
- Add the soy sauce, stir well to coat the vegetables evenly, and season with salt and pepper to taste.
- Grate Parmesan cheese over the vegetables, tossing to combine until the cheese is melted and evenly distributed.
- Serve:
- Garnish with fresh dill before serving. Serve hot as a side dish or as a main with crusty bread or rice.
Serving Suggestions
- Serve alongside grilled meats or fish for a complete meal.
- Top with a fried egg for a protein-packed breakfast or brunch.
- Pair with quinoa or couscous for a light, vegetarian main course.
- Add extra fresh herbs like parsley or thyme for more flavor.
- Serve with a dollop of sour cream or yogurt for a creamy touch.
Cooking Tips
- For extra crunch, try adding some roasted nuts or seeds, like pine nuts or sunflower seeds.
- Make sure to sauté the zucchini over high heat to achieve that golden, crispy texture.
- Feel free to substitute the zucchini with summer squash or eggplant for a different twist.
Nutritional Benefits
- Zucchini is high in antioxidants and vitamins like Vitamin C and A, which support immune health and skin health.
- Mushrooms provide fiber, protein, and essential minerals like potassium and selenium.
- Bell peppers are a rich source of Vitamin C, which supports collagen production and skin health.
Dietary Information
- Vegetarian
- Gluten-free (ensure the soy sauce used is gluten-free)
- Dairy option: Parmesan cheese adds a rich, savory flavor, but can be omitted for a dairy-free version.
Nutritional Facts (per serving)
Calories: 180
Protein: 6g
Carbs: 12g
Fat: 14g
Fiber: 4g
Sugar: 5g
Sodium: 450mg
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- To reheat, warm on the stove over medium heat for a few minutes until heated through, or microwave for 1-2 minutes.
Why You’ll Love This Recipe
This zucchini and mushroom dish is a flavorful, nutrient-packed way to enjoy your vegetables. The crispy zucchini, tender mushrooms, and savory seasoning create a perfect balance of textures and tastes. Plus, it’s simple to make and adaptable to various dietary preferences, making it a go-to recipe for any occasion!
Conclusion
This dish combines hearty vegetables with rich, melted Parmesan cheese, making it a delightful treat for vegetable lovers. The touch of soy sauce and seasoning adds depth and umami, while the fresh dill garnish gives it a burst of freshness. Whether served as a side or a main, it’s sure to please your taste buds. Easy to prepare and full of flavor, this recipe is a must-try!
Frequently Asked Questions (FAQ)
- Can I use other vegetables in this recipe?
Yes, you can substitute zucchini with eggplant, summer squash, or even broccoli for a different texture. - Can I make this recipe dairy-free?
Yes, simply omit the Parmesan or use a plant-based cheese substitute. - Can I make this dish ahead of time?
Yes, you can prepare the vegetables ahead of time and reheat them when ready to serve. The flavors actually improve after sitting for a few hours. - Can I add protein to this dish?
Yes, grilled chicken, tofu, or shrimp would be great additions to make this a more filling meal. - Can I use frozen zucchini?
Fresh zucchini is best for this recipe, but you can use frozen if fresh is not available. Just make sure to thaw and drain any excess moisture before cooking. - How do I make this dish spicier?
Add a pinch of chili flakes or cayenne pepper while cooking the vegetables for a spicy kick. - Can I substitute the soy sauce?
Yes, you can use tamari for a gluten-free version or coconut aminos for a soy-free alternative. - What if I don’t have dried basil and tomato seasoning?
You can use fresh basil or substitute with other dried herbs like oregano, thyme, or rosemary. - How can I make this dish vegan?
Omit the Parmesan cheese and use a dairy-free cheese alternative, or simply enjoy the dish without it. - How can I make this dish more filling?
Serve it over a bed of quinoa, rice, or pasta to make it a more substantial meal.