Quick sautéed zucchini and mushrooms with garlic and herbs. An easy vegan side dish that’s healthy, flavorful, and ready in minutes.
🧾 Ingredients
- 2 medium zucchini, sliced
- 2 cups mushrooms, sliced (button or cremini)
- 2 tbsp olive oil
- 3 cloves garlic, minced
- ½ tsp dried thyme or Italian seasoning
- ¼ tsp black pepper
- ½ tsp salt (or to taste)
- 1 tbsp lemon juice (optional)
- Fresh parsley or basil, chopped (for garnish)
👩🍳 Instructions
1️⃣ First, heat olive oil in a large skillet over medium heat.
2️⃣ Next, add the mushrooms and sauté for 4–5 minutes until they release moisture and begin to brown.
3️⃣ Then, add the zucchini slices and stir well.
4️⃣ Meanwhile, season with garlic, thyme, salt, and pepper.
5️⃣ After that, cook for another 5–7 minutes, stirring occasionally, until the zucchini is tender but not mushy.
6️⃣ Finally, remove from heat, add lemon juice if using, garnish with fresh herbs, and serve warm.
💡 Tips & Variations
- For extra flavor, add red pepper flakes or smoked paprika.
- Alternatively, use avocado oil for higher heat cooking.
- For a hearty dish, add chickpeas or white beans.
- Additionally, finish with nutritional yeast for a cheesy note.
- Lastly, serve over rice, quinoa, or pasta.
🌟 Benefits of Sautéed Zucchini and Mushrooms
First, zucchini is low in calories and hydrating.
Moreover, mushrooms provide plant-based umami and antioxidants.
Additionally, this dish is naturally gluten-free.
Furthermore, it’s quick and budget-friendly.
In addition, it supports gut health with fiber.
Lastly, it fits into many vegan meal plans.
📊 Nutrition Facts (Per Serving – Approximate)
- Calories: 150
- Protein: 4g
- Carbohydrates: 9g
- Fiber: 3g
- Fat: 11g
- Saturated Fat: 1.5g
- Sodium: 260mg
- Potassium: 420mg
🧒 Kid-Friendly Version
To begin, reduce garlic and herbs.
Then, sauté with olive oil and a pinch of salt only.
Additionally, slice zucchini into fun shapes.
Finally, serve with pasta or rice for easy eating.
