Recipe: Sautéed Zucchini, Squash, and Leeks

Sautéed Zucchini, Squash, and Leeks

Looking for a simple vegetable dish for your next brunch?  Packed with health-promoting nutrients like vitamins C, K, and B6, this Sautéed Zucchini, Squash, and Leeks recipe is a great way to support your overall wellbeing. And we know zucchini is a good source of antioxidants, which may help protect your cells from damage caused by free radicals. Leeks also contain healthy compounds like sulfur and kaempferol that are valued for their health benefits. It’s a fantastic way to use up the abundance of fresh zucchini and squash that are in season during the summer months. Even when these vegetables are out of season, you can still enjoy this recipe by using frozen options. 

So, whether you’re looking to impress your guests or simply want a nutritious and flavorful side dish for you.

This vegetable dish can be savored either as a standalone meal or accompanied by a starchy vegetable (Potato Leek Soup) or a  serving of animal protein (Pan Seared Cod).

Check the whole recipe below and try it out for yourself.

Ingredients:

– 2 medium zucchinis, sliced into rounds

– 2 medium yellow squash, sliced into rounds

– 1 medium leek, sliced into thin rounds

– 2 tablespoons olive oil

– Salt and pepper to taste

Instructions:

1. In a large skillet or sauté pan, heat the olive oil over medium-high heat.
   
2. Once the oil is hot, add the sliced leeks and cook for 1-2 minutes until they start to become translucent.
3. Next, add the sliced zucchini and yellow squash to the pan, and sprinkle with salt and pepper to taste.
4. Stir the vegetables occasionally and continue cooking for 5-10 minutes or until they are tender and golden brown.
5. Once the vegetables are done, transfer them to a serving platter or individual plates, and garnish with fresh herbs such as parsley or cilantro, if desired. Serve immediately and enjoy!

This recipe is simple yet delicious, and it’s great for a quick and healthy meal. I hope you love it!

These vegetables can also be made into a healthy snack. Check Body Ecology’s travel tips and travel snack recipes. 

References:

1. Guercio V, Galeone C, Turati F, La Vecchia C. Gastric cancer and allium vegetable intake: a critical review of the experimental and epidemiologic evidence. Nutrition and cancer. 2014;66:757–73. [PubMed] [Google Scholar]
2. Nicastro H, Ross S, Milner J. Garlic and onions: Their cancer prevention properties. National Library of Medicine. 2015; 8(3): 181–189. [PubMed]
3. Martínez-Valdivieso D, et. al. Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects. National Library of Medicine. 2017; 9(7): 755. [PubMed]

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