Grilled zucchini in tomato sauce

I will never forget the first time I tried to grill zucchini, thinking, "This will be a quick and healthy dish that goes with anything." I sliced the zucchini and put them directly on the grill pan, but I had no idea I needed to drain them a bit first… Can you believe it? Everything turned out watery, and I had to stand there wiping and flipping them; I think I lost my patience a couple of times along the way. Now, it’s a routine – when I make them for a meal, I have no stress; I know exactly what steps to follow to make them delicious, even for the picky eaters at home. Plus, I've started to combine them with homemade tomato sauce or whatever I have on hand. There's no way it won’t turn out edible, but if you pay a little attention to the details, it can be really good. At least I've learned to make them without getting frustrated and without feeling like I'm in a test of patience.

Quickly, in short: about 30-40 minutes, depending on how rushed you are and whether you feel like peeling the zucchini or not. Portions, let’s say… three, if you’re not greedy, two if you have some warm bread on the side. It’s not hard at all; I’d say it’s a basic level, as long as you know how to turn on the stove, you’ll manage.

I admit, I make them often for a super simple reason: I don’t always feel like frying, but I also don’t want to spend an hour cooking. Plus, they’re a lifesaver when you have fresh vegetables that are about to go bad in the fridge. I think the tomato sauce makes them more interesting, not just some veggies thrown on the grill. And as a bonus, you can eat them cold or warm, depending on your mood and inspiration. And with whatever I have at home: a bit of garlic, two onions, some tomato juice, and herbs. I don’t bother looking for complicated ingredients.

1. Clean the zucchini – if you don’t feel like peeling them, leave the skin on; it’s fine as long as you wash them well. Slice them into rounds about half a finger thick; don’t make them too thin like chips, or they’ll dry out and you won’t taste them. I sprinkle a bit of salt on them and let them sit in a colander or on a paper towel for about 20 minutes. I don’t know what magic happens, but they really do drain and don’t get soggy on the grill.

2. Heat the grill pan or any ridged pan without a drop of oil. Place the zucchini when it’s hot and leave them on medium heat, not high, because they’ll burn on the outside and stay raw in the middle. About 2-3 minutes on each side, until they get those grill marks and stop sticking.

3. While the zucchini sizzles on the grill, chop two onions – I prefer white, but red ones work too – and about 4-5 cloves of garlic. Don’t panic if you’re not a garlic fan; you can use less. I always put more.

4. In a large pan, add about 3 tablespoons of oil. No more, or it gets heavy and greasy, and if you use olive oil, even better, but sunflower oil is fine too. Add the onion and let it soften over low heat, so it doesn’t burn, and then add the garlic, or it will turn bitter.

5. When the onion becomes translucent, pour in about 500 ml of tomato juice (I’ve tried it with crushed tomatoes too, but I think plain juice is better, unsweetened). If you don’t have any, you can dissolve a tablespoon of tomato paste in water. It’s a game changer! Just kidding, but it really works.

6. I also add some dried vegetable mix if I have it on hand – I don’t use mixes full of salt, only if they’re natural. Otherwise, just stick to salt, pepper, and if you can handle it, a bit of sugar if the tomatoes are very acidic.

7. When the sauce is ready, add the grilled zucchini and let them simmer on low heat for another 10-12 minutes. Don’t stir too roughly, or the rounds will fall apart. Taste and adjust the salt and pepper.

8. Finally, add a generous handful of chopped dill. I don’t skimp on the herbs because they add all the charm. You can use parsley too, but I don’t know, dill just works best for me.

A few tips from someone who’s been through it: don’t stress if you don’t have a grill pan; you can also make them in a non-stick pan, just don’t add oil at the beginning. You can also use eggplants instead of zucchini, or even roasted peppers if you have the patience to peel them. For a drink, something light and tangy like lemonade or even a light lager beer goes perfectly. Or if you’re feeling fancy, a dry white wine, but not too heavy, so it doesn’t weigh you down. For a meal, you can pair it with some plain rice or soft polenta, and you’ve got your meal sorted. Throw in a small tomato salad, and you’re all set.

If you want to switch things up, replace the zucchini with eggplants; it turns out really good, maybe even more flavorful. You can also do a mix, half eggplants, half zucchini, to see how it goes. If you want the meat version, you can add some strips of grilled chicken breast separately, then mix them into the sauce at the end, but honestly, it’s perfect even without meat. Sometimes I also sprinkle some cheese on top after I turn off the heat – feta or telemea, in small pieces, so it melts a bit. It doesn’t go with just anything, but paired with garlic toast, it’s divine.

It pairs best with simple sides: boiled rice, polenta, steamed potatoes, or just fresh bread to savor. It also works as a side dish for baked fish or grilled meat. And if you’re in the mood for a complete meal, start with a vegetable cream soup and for dessert, something like baked fruits or even a simple cake if you have the energy to make that too.

Questions I’ve received or that I’ve asked myself at the beginning:

- Do you need to peel the zucchini? If you have young, small zucchini with thin skin, you don’t have to. If they’re older, it’s better to peel them, or they’ll be tough and unpleasant.

- Can it be made with fresh tomatoes instead of juice? Yes, but you need to grate them and let them cook a bit longer to evaporate the water. I’ve done it that way too; it’s fresher, but it takes a bit longer.

- Can I use less garlic or none at all? Sure, although the final taste changes a lot. If you can’t stand garlic, just use onion and maybe a bit of leek or even a green onion if you have it.

- Can I make the recipe without any oil at all? Yes, theoretically you can sauté the onion and garlic in water or even directly in the tomato juice if you want it super-light. It won’t have exactly the same taste, but it’ll be okay.

- Can it be frozen? Honestly, I wouldn’t recommend it; the zucchini becomes watery when thawed. At most, keep it in the fridge for 2-3 days.

Nutritionally, there’s nothing to worry about – zucchini is mostly water with vitamins and some fiber, almost no calories. A serving with sauce has about 120-140 kcal, a maximum of 6-7 g of fat (if you don’t overdo it with the oil), some carbs from the tomatoes and vegetables, and a little protein, but if you pair it with a piece of lean cheese or meat, you balance the meal well. It’s perfect for anyone who wants something light without feeling like they’re on a diet with leaves. Gluten-free, egg-free, and dairy-free if you don’t add cheese. It won’t leave you without energy, but it won’t bloat you either.

When storing, know that it’s fine to keep it in the fridge for about 2 days, max 3, in a closed container. You can eat it cold, but if you want to warm it up, put it on low heat in a small pot or in the microwave, but be careful – if you leave it too long, the zucchini will turn to mush. The taste won’t change, but the texture won’t be the same.

Ingredients and why I use these specific ones:

- Zucchini – the base of the recipe, providing a soft texture and fresh taste; neither too sweet nor too sour.
- Onion – adds sweetness and depth to the sauce, rounding out the flavor.
- Garlic – gives a kick; without it, the dish is too flat, but don’t overdo it, or it becomes too strong.
- Oil – helps the onion soften without burning, making the sauce smoother; don’t use too much.
- Tomato juice (or grated tomatoes) – it’s what ties everything together, giving the main flavor.
- Salt and pepper – adjust the taste to avoid blandness.
- Dried vegetable mix – for extra flavor if you have a natural one without salt, but it’s not essential.
- Dill or parsley – fresh herbs bring life to the dish; don’t skip it, as it would be a shame.

We clean the zucchini, slice them into rounds, and let them drain with a little salt for 20 minutes. After that, we grill the rounds on both sides in a grill pan without oil. In another pan, we sauté the onion and garlic in 3 tablespoons of oil. When the onion becomes slightly golden, we add the tomato juice, the dried vegetables from Sano Vita, and the grilled zucchini. We let it cook well so that the zucchini absorbs the sauce, adjust with salt and pepper, and turn off the heat. We serve it with chopped fresh dill.

 Ingredients: 2 zucchinis, 2 onions, 500 ml tomato juice, 4-5 cloves of garlic, 3 tablespoons of oil, salt, pepper, dried vegetables from SanoVitamar.

 Tags:  grilled zucchini