Julienned summer vegetables—zucchini, yellow squash and carrots—cut into spaghetti-like strands, then sautéed with garlic and olive oil for a fast, flavorful side dish that feels like eating noodles but stays light and fresh.
Sauteed Summer Vegetables
This bright, simple side is one I make all summer long. It’s low-carb and gluten-free, and it pairs beautifully with grilled proteins or fresh fish. The vegetables cook quickly, retain a pleasant snap, and take on garlic and olive oil in a way that makes them irresistible to vegetarians and meat-eaters alike.
How to Serve These Summer Vegetables
Serve this sauté as a side to grilled chicken, fish or steak, or mix it into a warm grain bowl for a light vegetarian meal. Because the vegetables resemble noodle strands, they work especially well under a grilled piece of fish or tossed with a spoonful of pesto or a squeeze of lemon for a simple, satisfying plate.
How to Julienne Vegetables
The easiest way to get uniform, spaghetti-like strips is a mandoline equipped with a julienne blade. A mandoline speeds prep and creates even, thin strands that cook in just a few minutes. If you prefer not to use a mandoline, a sharp chef’s knife and steady hands can achieve similar results—slice the veg into thin slabs, stack them, then cut into thin matchsticks. Carrots are firmer than summer squash and can be a little tougher to julienne; you can soften them briefly in boiling water or buy pre-shredded carrots if you want to save time.
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1/4 cup red onion, diced
- 3 cloves garlic, minced
- 8 oz zucchini, julienned
- 8 oz yellow squash, julienned
- 1 medium carrot (about 4 oz), julienned
- Salt and freshly cracked black pepper, to taste
Instructions
- Heat a large nonstick or well-seasoned skillet over medium heat. Add the olive oil, then the diced red onion and minced garlic. Sauté until fragrant and the onion begins to soften, about 1–2 minutes.
- Increase the heat to medium-high and add the julienned zucchini, yellow squash and carrot. Season with salt and freshly cracked pepper. Stir to combine and cook about 1 minute, then continue cooking another 1–2 minutes until vegetables are tender-crisp. Avoid overcooking so the strands keep some texture.
- Taste and adjust seasoning. Remove from heat and serve immediately. Recipe yields about 4 cups total.
Cook Time, Yield and Servings
- Cook time: about 6 minutes
- Yield: 4 cups
- Servings: 4 (about 1 cup per serving)
Nutrition (per 1 cup serving)
- Calories: 66 kcal
- Carbohydrates: 8 g
- Protein: 2 g
- Fat: 4 g
- Fiber: 2 g
- Sugar: 4 g
- Sodium: 24 mg
Tips and Variations
- Mandoline safety: always use the hand guard or a cut-resistant glove when running vegetables across a mandoline.
- Make it heartier: stir in a spoonful of cooked farro, quinoa or orzo to turn this side into a light main course.
- Add herbs and heat: finish with chopped fresh basil, parsley or a squeeze of lemon. For a little spice, add red pepper flakes during cooking.
- Swap vegetables: feel free to add thinly sliced bell pepper, summer corn kernels, or thin asparagus spears for variety.
- Carrot prep: if carrots are too firm, briefly blanch them in boiling water for 30–45 seconds before julienning.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for 3–4 days. Reheat gently in a skillet over low heat or enjoy cold tossed into salads. Because the vegetables are delicate, avoid high heat reheating which can make them mushy.
More Summer Squash Ideas
- Zucchini lasagna (use zucchini slices in place of pasta)
- Grilled vegetable stacks with cheese
- Baked ratatouille layered with summer squash and tomatoes
- Summer squash and chive pancakes or fritters
- Simple grilled zucchini slices seasoned with olive oil and herbs
