Calabacitas (Zucchini and Corn)

This traditional Mexican dish combines seasoned zucchini and corn. Some vegan tweaks to the recipe have made it a favorite at our house this summer.

One of those tweaks was the addition of nutritional yeast. If you are newly vegan you might find the flavor of nutritional yeast hard to get used to. Admittedly, it took me some time to grow to love it. I found that adding a little to recipes for a hint of flavor really helped, as opposed to going all in with a nutritional yeast sauce. It is also very good sprinkled on popcorn, and this combination was my gateway to nutritional yeast. Finally, try different brands because they each have their own nuanced flavor and you might find the one you like.

One other thing that helped me was to learn about the nutritional benefits. Google nutritional yeast benefits and a host of articles pop up. For me, the B vitamins were an important component.

This dish is a great intro to this ingredient. With corn, zucchini and green chilis it created a flavor combination that we can't get enough of.

Calabacitas

Ingredients:

1/2 tsp olive oil
1/2 onion, chopped
1 garlic clove, minced

4 oz can chopped green chilis
1 medium zucchini, diced
1/2 fresh tomato, diced
1 can corn (13 oz or so), drained

1/2 tsp chili powder
1/4 tsp cumin
1/2 tsp oregano
1/4 cup vegetable broth
1-2 tbsp nutritional yeast
salt and pepper to taste

Directions:

Heat the olive oil in a saucepan over medium heat and add the onion. Sauté for about 5 minutes until the onion starts to soften and turns translucent. Add the minced garlic and sauté for a minute more, while stirring constantly. You don't want the garlic to burn.

Next, add the green chilis, diced zucchini, tomato, and corn. Stir and let it begin to heat through and cook. Once the zucchini starts to soften (after about 10 minutes or so - this depends on the size of the zucchini pieces, check it frequently) add the chili powder, cumin, oregano, veggie broth (or water), and the nutritional yeast. Cook for another 5-7 minutes. Taste and season with salt and pepper.

For 6 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 143 g

Amount Per Serving

Calories  85 Calories from Fat  11

% Daily Value*

Total Fat  1.2g 2%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  117mg 5%

Potassium  353mg 10%

Total Carbohydrates  17.3g 6%

Dietary Fiber  3.1g 12%

Sugars  3.7g

Protein  4.0g

Vitamin A 5% • Vitamin C 27% Calcium 1% • Iron 14%

Nutrition Grade A

* Based on a 2000 calorie diet