Mediterranean Sauteed Yellow Squash Recipe (2024)

Delicious sauteedyellow squash recipe, prepared Mediterranean-style with sweet onions, bell peppers, garlic and a warm Eastern Mediterranean spice combination. A seriously bright and healthy vegetarian side dish that comes together in minutes! (Gluten Free. Vegan if you omit the feta)

You can serve this versatile side dish next to your favorite protein like, Mediterranean lemon chicken; baked fish; fish gyros; or kofta kabobs! Or for a vegetarian dinner, serve this yellow squash as part of your grain bowls!

Mediterranean Sauteed Yellow Squash Recipe (1)

Yellow squash is one of my favorite ingredients. Like zucchini, it's of the summer squash variety--super mild in taste with a hint of sweetness. Both yellow squash and zucchini are used regularly in Mediterranean-style cooking, they’re versatile and easy to work with.

Some of my favorite summer squash dishes include: Greek Briam, ratatouille, and this zucchini casserole.

But in a pinch, I’m all about a quick skillet of sautéed yellow squash (or zucchini) in some excellent Greek extra virgin olive oil. The perfect side dish in minutes!

Mediterranean Sauteed Yellow Squash Recipe (2)

Mediterranean-Style Sautéed Yellow Squash

Let’s get to the gist of this yellow squash recipe.

Sautéed yellow squash with sweet onions, garlic, and bell peppers. You can use any combination of spices you like; I went a little Middle Eastern with a warm and earthy combination of Za’atar, Aleppo pepper, and cumin. (BTW, if you live in the U.S.A. you can find these spices right here at our online shop.)

Tip: Personally, I like my yellow squash on the tender side and a little caramelized, if you will, but still maintaining a bit of a bite. So, I may turn up the heat for a portion of the time to get some of that color on.

To finish, I like to add a drizzle of extra virgin olive oil and a generous pinch of za’atar (I like a little more of that wild thyme and sesame combination on top.) Crumbled feta (omit if vegan), a few slices of olives, or a handful of chopped fresh herbs are all great for garnish, totally optional.

Mediterranean Sauteed Yellow Squash Recipe (3)

What to look for when selecting yellow squash or zucchini?

Both yellow squash and zucchini are available pretty much year-round here in the USA, but they shine most during the warmer months. (Be sure to pin this recipe for when you have an over abundance of summer squash!)

When selecting yellow squash, I've learned that maturity has the biggest impact on flavor and texture.

Large, more mature yellow squash will have larger seeds and a more watery flesh. That’s why, you should go for small to medium (young to middle-aged) yellow squash because they will offer prime texture and flavor — thin, crisp skin and tender, mildly sweet and nutty flesh.

Mediterranean Sauteed Yellow Squash Recipe (4)

Recipe Variations

This is a super forgiving recipe and is meant to be tailored to your taste.

You can mix things up and use a combination of yellow squash and zucchini. Or, like I said earlier, you can try a different combination of spices. For example, go the Italian route with a little dried oregano and thyme. Or try a sprinkle of Ras El Hanout for a Moroccan twist.

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Mediterranean Sauteed Yellow Squash Recipe (5)

Mediterranean Sauteed Yellow Squash Recipe

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5 from 23 reviews

  • Author: Suzy Karadsheh
  • Total Time: 25 minutes
  • Yield: Serves 4 to 6 1x
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Description

Easy sautéed yellow squash recipe, prepared Mediterranean-style with sweet onions, bell peppers, garlic and a warm Eastern Mediterranean spice combination. You can totally tailor this recipe to your liking, check out the notes for recipe variations.

Ingredients

Scale

  • Extra virgin olive oil (I used our Greek Early Harvest olive oil)
  • 1 sweet onion, halved and thinly sliced
  • 3 garlic cloves, minced
  • 4 medium yellow squash
  • 1 red bell pepper, cored and thinly sliced
  • Kosher salt
  • Black pepper
  • Crumbled feta cheese (optional)
  • Pitted marinated olives, sliced (optional)
  • Handful chopped fresh parsley (optional)

Spice Mixture

  • 1 tsp za'atar, more for later
  • ¾ tsp to 1 teaspoon Aleppo pepper (start with less if you're not sure)
  • ¾ tsp ground cumin

Instructions

  1. Heat 2 tablespoon extra virgin olive oil over medium heat until shimmering but not smoking. Add sweet onions and cook for about 4 minutes until translucent (you can raise heat to medium-hot and toss onions regularly.)
  2. Add garlic, yellow squash, and red bell peppers. Drizzle a little more extra virgin olive oil.
  3. Season with salt, pepper, and spice mixture. Toss with a wooden spoon to make sure vegetables are well coated with the spices. Cook on medium-high, stirring occasionally, until squash and peppers are nice and tender (I like my squash to have some carmalized parts, so it helps to raise the heat for a little while.)
  4. Transfer to a serving platter. Add another drizzle of extra virgin olive oil and a generous pinch of za'atar. If you like, add a sprinkle of crumbled feta cheese, pitted olives, and a handful of chopped fresh herbs like parsley. Enjoy!

Notes

  • Cook's Tip: Cooking time will vary depending on how tender you like your squash. Personally, I like to get a little caramalization/char on my yellow squash, so, I turn up the heat for a short while to accomplish that while maintaining some bite to the squash.
  • Recipe Variations: This is a super forgiving recipe and is meant to be tailored to your taste. You can mix things up and use a combination of yellow squash and zucchini. Or try a different combination of spices. For example, go the Italian route with a little dried oregano and fresh thyme.
  • Serve it next to your favorite protein such as Mediterranean lemon chicken; baked fish; fish gyros; or kofta kabobs!
  • Visit The Mediterranean Dish online storefor our Greek extra virgin olive oils (from organically grown and processed Koroneiki olives), and browse our selection of all-natural and organic spices, including Za'atar, Aleppo Pepper, and Cumin.
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Category: Vegetarian/Side Dish
  • Method: Stovetop
  • Cuisine: Mediterranean

I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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Mediterranean Sauteed Yellow Squash Recipe (2024)

FAQs

Should you peel yellow squash before cooking? ›

Yellow squash does not need to be peeled, because the skin is so tender and thin. If you do prefer to peel your squash, peel it just like you would a carrot or a potato. Slice in half, lengthwise.

Which is healthier, zucchini or yellow squash? ›

Is yellow squash as nutritious as zucchini? The two are very similar in terms of their nutrition content and health perks. For example, both are about 95% water, making them low in both calories and carbs, and are decent sources of vitamins A and C, potassium, and fiber.

Can you eat squash on a Mediterranean diet? ›

Here are some examples of foods to eat often with the Mediterranean Diet. Acorn squash. Artichokes. Arugula.

Should you salt yellow squash before cooking? ›

Vegetables with high water content tend to become mushy and bland if they aren't rid of excess moisture before cooking. To do that, you need two things: salt and time. Salting these watery vegetables draws out extra water and flavor molecules.

Do you have to take the seeds out of yellow squash? ›

The seeds and skin are soft and fully edible. They are sometimes referred to as “soft shell squash” and as such, can be cooked or eaten raw. The entire squash is edible, versus the winter squash's hard seeds and shell that needs to be removed. The most common summer squash are yellow squash and zucchini.

Is sauteed yellow squash good for you? ›

Yellow squash can be eaten cooked or raw -- either way provides you with lots of nutrition. (Although you'll lose some of the water content when you cook the squash.) It's low-calorie, low-sugar, and its fiber and water content can help you stay fuller, longer.

Does yellow squash raise blood sugar? ›

Yes, people living with diabetes can eat squash as it is a low glycemic index vegetable that can help regulate blood sugar levels.

Is yellow squash good for your kidneys? ›

Kidney-friendly squashes include yellow crookneck, scallop, and spaghetti. Some that should be enjoyed on occasion in half serving sizes (due to their potassium content) include pumpkin, butternut, acorn, hubbard and zucchini.

How did the Indians cook squash? ›

Mature squash were often baked whole in the coals of a fire, or sliced and boiled. Strips of squash were laid in the sun to dry and then stored for use in winter.

How do you know when squash is done? ›

To check your squash for ripeness, press your thumbnail against the rind. If your thumbnail easily pokes through then the squash is not fully ripe yet. If your thumbnail cannot break through the rind and leaves only a dent at the most, then it is ready to harvest and to eat or put into storage.

Should squash be cooked cut side up or down? ›

Putting it cut-side down creates a sort-of steam chamber for the flesh, helping it cook faster and retain moisture (no dried out squash here!). If you've added oil to the flesh before cooking, it will brown nicely where it's in contact with the sheet pan.

What is not allowed on a Mediterranean diet? ›

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

What is the Mediterranean diet for seniors? ›

Eat 2 or more servings of vegetables every day, with at least one serving fresh in a salad. Eat at least 2-3 daily servings of fresh fruit (“including natural juices”) Eat at least 3 servings per week of “legumes” Eat at least 3 servings of fish or seafood, including at least one serving of fatty fish.

What is not recommended as a component of the Mediterranean diet? ›

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

Should I eat yellow squash skin? ›

It's definitely OK to eat squash skin,” Rayna Joyce, vegetable production manager at Bread and Butter Farm in Shelburne, Vermont, told me. “Some (winter) squash have really delicate skins and they become tender when cooked. You can bake them and eat the whole thing.”

Do you have to peel yellow crookneck squash? ›

Zucchini, yellow squash, and crookneck squash all have completely edible skin and seeds. Pattypan squash generally has edible skin, but the larger the squash the tougher the skin is.

Are you supposed to eat squash skin? ›

All squash skin is edible. However, in the same way you wouldn't eat a banana peel, edible doesn't necessarily mean you want to eat it. Some squash has thin skin that's tasty and tender, while others have a tough shell that even cooked is chewy and stringy.

Do you boil squash with the skin on? ›

You don't even need to remove the skin; just make sure you wash it well as it goes soft when cooking. Squash is packed with vitamin A, which helps us see in the dark! 80g or three heaped tablespoons of diced and cooked butternut squash can count towards your 5-a-day.

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