Sautéed Squash and Zucchini Recipe. This is a fantastic vegetarian option with a balance of fresh vegetables, protein, and whole grains.
Sauteed vegetables are so tasty and nutritious. They work well in so many dished and you can season them with just about anything.
This recipe is a balanced meal with nutrition all around. Squash, zucchini, tomatoes, beans, garlic and whole grains. A lot of clean food to feed the body.
I make dishes like this it is squash season in the garden. I am still a few weeks away from my first summer squash and zucchini but I was feeling a bit nostalgic. So I resurfaced this older recipe and cooked it up again for a filling vegetarian dinner.
I hope you enjoy this Sautéed Squash and Zucchini recipe. Give the recipe a try and “invent” what works for you. I would love to know your thoughts. Leave a comment below.
NOTE
Before beginning the recipe remember to read the “Invent Your Recipe” section below for additional suggestions, recipe combinations, or ingredient alternatives.
How to Make Sautéed Squash and Zucchini Recipe
Cooking the Rice:
- Follow the instructions on the package and cook 2 cups of dry brown rice. When the rice is finished, set aside.
Preparing the Vegetables:
- While the rice is cooking, in a large skillet add the oil and bring to a high heat.
- Next, add the garlic and sauté for 2 minutes, mixing occasionally
- Next, add the sliced onion, zucchini, yellow squash, diced tomatoes, salt, and ground black pepper. Sauté for 5-7 minutes, mixing occasionally, until the squash softens.
Finishing the Beans and Rice
- Once the rice is cooked, in a skillet or pot on medium heat, add in the kidney beans (with liquid) and bring to a simmer.
- Next, add in the cooked rice and cook for 5 minutes or until the rice and beans are hot enough for your liking, mixing occasionally to ensure the beans and rice do not stick.
How to Serve Sautéed Squash and Zucchini Recipe
- In a bowl, place the rice and beans on one half, and the sauteed squash in the other half.
Invent Your Recipe:
This Sautéed Squash and Zucchini Recipe is really and open book. Brown rice is my favorite whole grain so I use it in most of my dishes. If you want another option try quinoa, farro, or bulgur wheat.
As for the vegetables, again, use whatever combinations you like. I really enjoy diced tomatoes with squash, but I would also like green beans, spinach, or cauliflower in this dish. Try different combinations and comment below about which combination worked the best for you.
For more ideas like this sauteed squash and zucchini recipe, check out the side dishes recipe page.
The Recipe
Sautéed Squash and Zucchini Recipe
Ingredients
- 2 cups dry brown rice
- 15 oz. can of red kidney beans
- 2 zucchini sliced
- 2 yellow squash sliced
- 1 can diced tomatoes 15-16 ounces
- 1 sweet onion sliced
- 1/4 cup extra virgin olive oil
- 4 cloves garlic sliced
- 1/2 tsp. salt
- 1/4 tsp. ground black pepper
Instructions
Cooking the Rice:
- Follow the instructions on the package and cook 2 cups of dry brown rice. When the rice is finished, set aside.
Preparing the Vegetables:
- While the rice is cooking, in a large skillet add the oil and bring to a high heat.
- Next, add the garlic and sauté for 2 minutes, mixing occasionally
- Next, add the sliced onion, zucchini, yellow squash, diced tomatoes, salt, and ground black pepper. Sauté for 5-7 minutes, mixing occasionally, until the squash softens.
Finishing the Beans and Rice
- Once the rice is cooked, in a skillet or pot on medium heat, add in the kidney beans (with liquid) and bring to a simmer.
- Next, add in the cooked rice and cook for 5 minutes or until the rice and beans are hot enough for your liking, mixing occasionally to ensure the beans and rice do not stick.
To Serve:
- In a bowl, place the rice and beans on one half, and the sauteed squash in the other half.
Invent Your Recipe
Nutrition
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