This vibrantly delicious salad makes a light and refreshing forkful you won’t forget. Featuring fresh summer squash, zucchini, and wedged tomatoes sautéed with heart-healthy olive oil and aromatics, it is an excellent way to boost your vegetable intake while keeping saturated fat and sodium low. Best of all, this warm vegetable dish comes together in less than 20 minutes total, making it a perfect side dish for busy weeknights.
This recipe is a stellar choice for a heart-healthy diet because it focuses on nutrient density and naturally low-sodium ingredients like fresh vegetables. The colorful squash and tomatoes are rich in antioxidants, while the use of a small amount of olive oil provides essential monounsaturated (heart-healthy) fats.
Yes, absolutely! Squash and tomatoes are a classic pairing, especially in summer cooking, as the slight sweetness and acidity of tomatoes complement the squash's mild flavor.
This salad is best served fresh (warm or at room temperature). While you can make it a few hours ahead, be aware that the tomatoes and sautéed squash may release water as they sit, which can make the salad slightly soggy the next day.
Store leftovers in an airtight container in the refrigerator for up to 2–3 days. If possible, drain any excess liquid before serving again to refresh the texture.
You should avoid eating yellow squash if it appears obviously spoiled, has a distinct bitter taste, or smells unpleasant. A bitter taste, called cucurbitacin toxicity, is rare but indicates the squash should be discarded.
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This light salad pairs perfectly with lean protein mains to create a balanced meal:
Recipe yields 4 servings
In a medium skillet, heat oil over medium heat. Add summer squash, zucchini, onion and water and cook, covered, for 6 to 8 minutes, or until squash is tender. Reduce heat to low and add remaining ingredients. Cook for 3 minutes, stirring occasionally, or until heated through.
If you prefer a hands-off approach, you can easily roast the vegetables instead of sautéing them, or serve this as a raw, marinated salad.
You can substitute other firm, quick-cooking vegetables like diced bell peppers (red or yellow) or mushrooms.
If you need to vary the flavor, avocado oil is a good heart-healthy alternative with a neutral taste. You can also slightly reduce the oil if you are strictly limiting fat.
Substitute with a mixture of dried Italian herbs, or add fresh herbs like basil, thyme, or marjoram during the last minute of cooking for a brighter flavor profile.