Equipment
Ingredients
Produce
- 1 yellow onion, sliced into thin strips
- 1 green bell pepper, cored and sliced into strips
- 1 jalapeño pepper, finely minced
- 2 zucchini, cut into half-moons
- 2 roma tomatoes, diced
Pantry
- 15 ml extra virgin olive oil
- 3 g kosher salt
- 1 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 79 kcal
- Protein
- 2 g
- Carbohydrates
- 10 g
- Fat
- 4 g
- Fiber
- 3 g
- Sugar
- 6 g
- Sodium
- 302 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 3 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 447 mg
- Calcium
- 31 mg
- Iron
- 0.7 mg
- Magnesium
- 28 mg
- Phosphorus
- 60 mg
- Zinc
- 0.5 mg
- Vitamin A
- 37 mcg
- Vitamin C
- 58 mg
- Vitamin E
- 1.2 mg
- Vitamin K
- 13 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.10 mg
- Riboflavin
- 0.11 mg
- Niacin
- 0.9 mg
- Folate
- 37 mcg
- Water
- 190 g
Sources: USDA FoodData Central
Method
Wash and dry all produce. Slice the onion and green bell pepper into thin strips. Mince the jalapeño. Cut the zucchini into half-moons and dice the tomatoes.
Place a large skillet over medium-high heat. Add the extra virgin olive oil and allow it to shimmer, which indicates the pan is ready.
Add the sliced onion, green bell pepper, and minced jalapeño to the skillet. Sauté for 3 to 4 minutes until the onions become translucent and the peppers begin to soften.
Stir in the zucchini half-moons. Continue to sauté for an additional 3 minutes, tossing frequently with a spatula to ensure even cooking.
Fold in the diced tomatoes, kosher salt, and black pepper. Cook for 1 to 2 minutes, just until the tomatoes release some of their juices and warm through. Do not overcook, or the vegetables will become soggy.
Remove the skillet from the heat immediately. Taste the mixture and adjust salt and pepper if needed. Transfer to a serving dish and serve warm.
Chef's Notes
- For the best texture, ensure all vegetables are cut to a uniform thickness. This guarantees everything cooks at the same rate.
- Salting at the very end is crucial for a quick sauté. If you salt zucchini and onions too early, they will release water and steam instead of caramelizing.
- The jalapeño brings a Mexican-inspired heat that pairs beautifully with the sweet Mediterranean profile of bell pepper and tomato. Adjust the seed content based on your spice tolerance.
- This base recipe is incredibly versatile. Consider folding in fresh herbs like cilantro or oregano right before serving, or adding a squeeze of fresh lime juice to brighten the flavors.
Storage
Refrigerator: 3 days — Store in an airtight container. Vegetables will soften further upon resting.
Reheating: Warm gently in a skillet over medium heat for 3 to 5 minutes, or microwave in 30-second intervals.
Troubleshooting
Vegetables are mushy and lack texture
Cause: Overcooking the zucchini and tomatoes, or cooking over heat that was too low, causing the vegetables to steam in their own juices rather than sear.
Fix: Cannot be fixed. Repurpose as a filling for tacos or an omelet.
Prevention: Maintain medium-high heat to evaporate excess moisture quickly, and strictly limit the cooking time once tomatoes are added.
Dish is excessively watery
Cause: Tomatoes released too much liquid or zucchini was salted too early.
Fix: Use a slotted spoon to serve, leaving the excess liquid in the pan.
Prevention: Only salt the dish at the very end of the cooking process to prevent drawing out moisture prematurely.
Cultural Context
This simple preparation mirrors the Mexican classic Calabacitas, a humble and beloved vegetable medley. By stripping it back to just olive oil, salt, and pepper, it also borrows from Mediterranean sofrito traditions, showcasing how fresh summer produce acts as a universal language across different culinary borders.
