The Vegan Zucchini Dish

Hi Everyone,

For my lunch/Dinner post today i am posting one of my favorites! “the zucchini Dish” as I call it!!! this dish is adapted from a Persian dish that I grew up eating and loving… its been Veganized as the crazy kids say… haha!!!


anyway!!! I love this dish, it makes me full and it is so Delicious ๐Ÿ™‚

** i do not cook with oil or salt in my recipes in Keepings with my HCLF lifestyle.

Here we go:


โ€“ Basmati Riceย  ( you can use any rice you like, I love using basmati)

โ€“ 1/2 cup chopped mushroomsย 

โ€“ย 2-3ย Zucchinisย 

โ€“ 1 golden organic potatoes, Choppedย 

โ€“ 2 cloves garlic ( minced) โ€” ( Optional)

ย 1 Yellow Onion ( Chopped)

โ€“ 1 can ofย Pomiย Tomato Sauceย ( low sodium, no added ingredients) ย *you can use regular tomato sauce as well

โ€“ ย 2-3 freshly cut Tomatoes ( Diced)

_ 1-2 Lemons

_ 1 TBSย Tomatoesย Paste ( organic)

โ€“ 1 teaspoon Turmeric.

โ€“ A pinch of pepper.

*Note: Zucchini is extremely low in calories, but it gives you the feeling of being full.ย As an outstanding source of manganese and vitamin C, zucchini is the best source of dietary fiber that will keep your body in the best shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus . This summer squash alsoย  has a high content of omega-3 fatty acids, zinc, niacin, and protein. Moreover, vitamin B1, vitamin B6, vitamin B2, and calcium in zucchini assure optimal health. ย 

How to:

โ€“ you should start making the Rice first! You may cook the rice in your rice cooker or in some hot water. ( I add a tsb of saffron)

_ Chop your veggies, potatoes and the Zucchini.. I cook mine with the skin and chop it in in big chunks ๐Ÿ™‚ you can do as you please.

โ€“ pour a quarter cup of water into a pot

โ€“ Add in the Onions,garlic, pepper and bring to a small boil

โ€“ Add the mushrooms and the turmeric ย and let it cook for 2-3 minutes.. this will in fuse the flavors. keep stirring.

โ€“ Pour your Tomato Sauce in ( make sure to keep stirring in the beginning)

โ€“ Add in Half a cup of hot water and let it continue to boil.

โ€“ After boiling… bring to a simmer and add in the tomato paste and stir.

_ Add in the Potatoes & Zucchini &ย Cover and cook for 10 minutes.

-_ uncover and add in the Tomatoes and the juice of the lemons and cover again for 10 more minutes until the vegetables are done ( not crunchy)

and there you go! serve over your Rice and Enjoyย ๐Ÿ™‚

*I do not cook with salt but you can add salt if you like! or Use lemon instead.

***I serve this with a side of salad with myย Secret low fat/ no oil salad dressing.ย & some Green onion sprouts.


I hope you like this recipe! it is a very healthy and fulfilling dinner! and delicious!
as always YOUโ€™RE WELCOME!

please Share this is you enjoy these recipes, so that i can keep writing and sharing with you ๐Ÿ™‚

follow me for more healthy HCLF recipes and other vegan goodnessย ๐Ÿ™‚

Love & Peace


22 thoughts

  1. This looks really good. I’m curious: have you always omitted salt/oil in your cooking or something that you transitioned to later in life? Just wondering if you had to retrain your taste buds and if so, how you did it ๐Ÿ™‚ Your recipes look really delicious and nourishing. I think I’m going to have to try your water and simmer trick tomorrow in my veggie breakfast…hmmm? yum!

    Liked by 2 people

    1. I actually was a salt addict and used to have to put it on everything! and after i became vegan and started doing research about nutrition, I realized that my sodium intake was really high! I immediately cut it off ( and oil) and I won’t lie for the first week everything tasted really bland… but after that I feel like I started to enjoy the natural taste of vegetables and food. I got take out one night and seriously thought someone had dumped salt in there by accident because I was so sensitive to the taste, I couldn’t even finish my meal! crazy huh? and same with oil… I think we eat too much of it and or I did at least, so cut that out too.. ๐Ÿ™‚ hope this helps, thanks so much reading and let me know how the cooking goes ๐Ÿ˜€

      Liked by 1 person

      1. wow, how interesting! You should do a post(s) about this…So many of us veggie-heads have a high sodium intake. I love your cooking and how you now “enjoy the natural taste of vegetable and food.” I’m learning how to do that now living in Spain. The seasoning is NOT heavy handed here. Love your blog

        Liked by 1 person

      2. Thank yo uso much! you actually did just inspire me to do a post on sodium ๐Ÿ™‚ It is a funny how different countries handle seasoning! haha glad to have you as a reader and thank you for commenting ๐Ÿ™‚

        Liked by 1 person

  2. I do something very similar…I love the flavors, I replace the potato with cauliflower or a second squash….I love my brown basmati rice….wish it wasn’t so high in calories…..good recipes thanks…

    Liked by 1 person

    1. I have another dish that is with cauliflower, I love cooking with it too ๐Ÿ™‚ I have never had brown basmati before! I have had white Basmati almost every single day of my life ๐Ÿ˜‰


      1. I don’t digest brown rice as well as the white rice.. also I am from a culture where white rice is a must ๐Ÿ˜‰ I had read that brown rice is full of phytates and lectins, which bind to vitamins and minerals and prevent them from being absorbed.
        and white basmati has more nutritional value than plain white rice ๐Ÿ™‚


      2. thank you so much fore reading ๐Ÿ™‚ I had actually researched the bleaching of white rice before for a blog and realized that it was intact not bleached and the color is sue to the processing ๐Ÿ™‚ so really white and brown rice are not that different honestly in my book, haha … glad to be of service ๐Ÿ˜€


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