Are you looking for a delicious and simple vegetable dish to brighten up your meals? Look no further than Abobrinha Refogada, or sautéed zucchini! This delightful recipe is a staple in Brazilian cuisine and brings together the rich flavors of vegetables in a quick and easy way. Historically, zucchini has been a beloved ingredient in many cultures, but in Brazil, it shines especially in the homes of families who appreciate fresh, vibrant dishes.
The popularity of Abobrinha Refogada lies in its simplicity and versatility. You can serve it as a side dish, mix it with rice, or even use it as a topping for grilled meats. It’s healthy, packed with nutrients, and the best part? It’s quick to prepare. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe is sure to impress!
Ingredients
| Ingredient | Quantity |
| Zucchini | 2 medium |
| Olive oil | 2 tablespoons |
| Garlic (minced) | 2 cloves |
| Onion (chopped) | 1 medium |
| Salt | To taste |
| Pepper | To taste |
| Fresh parsley (chopped) | 1 tablespoon |
| Lemon juice | 1 tablespoon (optional) |
*Feel free to substitute olive oil with vegetable oil if needed, and add herbs or spices that you love!*
Step-by-Step Instructions
Follow these simple steps to prepare your delicious Abobrinha Refogada:
- Prepare the Vegetables: Wash the zucchini and cut it into thin slices or half-moons. Chop the onion and mince the garlic.
- Heat the Oil: In a large skillet, heat the olive oil over medium heat.
- Cook the Onion: Add the chopped onion to the skillet and cook for about 3-4 minutes until it becomes translucent.
- Add Garlic: Stir in the minced garlic and cook for an additional 1-2 minutes, being careful not to let it burn.
- Add Zucchini: Now, add the sliced zucchini to the skillet. Stir well to combine all the ingredients.
- Season: Sprinkle salt and pepper over the zucchini to taste. Cook for about 5-7 minutes until the zucchini is tender but still slightly crisp.
- Finish Up: Remove the skillet from heat and stir in the chopped parsley and lemon juice, if using. Serve warm.
Nutritional Information
Here’s a breakdown of the nutritional value per serving for Abobrinha Refogada:
| Nutrient | Amount | Daily Value (%) |
| Calories | 120 | 6% |
| Protein | 2g | 4% |
| Carbohydrates | 6g | 2% |
| Fat | 10g | 15% |
| Fiber | 2g | 8% |
| Vitamin C | 15% of RDI | 15% |
| Vitamin A | 10% of RDI | 10% |
Tips and Tricks
– Customize Your Dish: Feel free to add other vegetables such as bell peppers or spinach for extra flavor and nutrition!
– Watch Your Cooking Time: Cooking zucchini too long can make it mushy. Aim for tender yet crisp pieces.
– Avoid Common Mistakes: Don’t overcrowd the skillet; this can cause the zucchini to steam instead of sauté, affecting the texture.
FAQs
What can I serve with Abobrinha Refogada?
You can serve sautéed zucchini alongside grilled chicken, fish, or over rice for a complete meal.
Can I use other types of squash?
Absolutely! You can substitute zucchini with yellow squash or even mix both for a colorful dish.
Is Abobrinha Refogada vegan?
Yes! This recipe is completely vegan and gluten-free.
Can I store leftovers?
Yes, you can store leftovers in an airtight container in the refrigerator for up to 3 days.
What can I use instead of olive oil?
You can substitute olive oil with vegetable oil, coconut oil, or even butter for a different flavor.
How can I make this dish spicier?
Adding a pinch of red pepper flakes or some diced jalapeño can give your dish a nice kick!
Is it possible to cook this dish in the oven?
Yes, you can roast zucchini in the oven at 400°F for about 20 minutes for a different texture.
Can I freeze Abobrinha Refogada?
While it’s best fresh, cooked zucchini can be frozen. However, the texture may change once thawed.
With this guide to making delicious Abobrinha Refogada, you can impress your family and friends with a healthy, flavorful dish that represents Brazilian cuisine beautifully! Enjoy your cooking!
