Summer Squash Caviar

Ingredients

• 2 mediumtomatoes
• 30 ml (2 tablespoons)olive oil
• 1yellow onion, chopped
• 1 mediumcarrot, peeled and grated
• to tastesea salt
• to tastefreshly ground black pepper
• 2 clovesgarlic, minced
• 1 pinchred pepper flakes
• 1 teaspoontomato paste
• 1 kg (2.2 lb; about 3 large)summer squash and/or courgette, finely cubed
• 1 teaspooncoconut sugar or other sugar of choice

Instructions

1. 1

   Peel the tomatoes

   Put the tomatoes in a medium pan of boiling water for about 30 seconds. Lift them out and let them cool slightly, then peel and discard the skins. Halve the tomatoes, scoop out and discard the seeds, and finely cube the flesh.

2. 2

   Soften the vegetables

   Warm the oil in a large pan over a medium heat. Add the onion, carrot, a pinch of salt and black pepper; cook for 7–10 minutes, until soft. Stir in the garlic and red pepper flakes. Reduce the heat to medium-low, cover and stew for 10 minutes, stirring occasionally.

3. 3

   Stew the squash

   Stir in the chopped tomatoes and tomato paste, cover and stew for 10 minutes. Add the summer squash or courgette and another pinch of salt. Cover and stew for 30 minutes, stirring occasionally. The squash should release enough liquid, but add a small splash of water if the pan becomes too dry.

4. 4

   Mash and reduce

   Mash the vegetables in the pan with a potato masher until mostly smooth but still a little chunky, then stir in the sugar. Cover and stew for 10 minutes more. Remove the lid, raise the heat to medium and cook off any remaining liquid, stirring occasionally; this should take 10–20 minutes. Taste and adjust the salt if needed. Leave to cool, transfer to an airtight container and refrigerate.

What is summer squash caviar?

Despite its name, this is a vegetable dish rather than fish roe. It belongs to a family of Eastern European vegetable spreads and sides, often called vegetable caviar, where cooked vegetables are mashed into a savoury mixture.

This version combines summer squash or courgette with tomato, onion and carrot. Slow cooking lets the vegetables soften and mingle, while a final uncovered simmer concentrates their flavour.

Nutrition and macros by portion

The nutrition label shows one serving as written: 130 calories, 4g protein, 21g carbs, 8g fat.

The squash, tomatoes, carrot and onion provide most of the carbohydrates, while the olive oil supplies most of the fat. The vegetables contribute a little protein, but the dish is not protein-rich; serve it with beans, lentils or another protein source to make a more balanced plate.

Choosing and preparing the vegetables

Squash: Finely cubed pieces soften more evenly during the covered simmer. Either summer squash or courgette works, and you can use a mixture of both.

Tomatoes: Peeling and removing the seeds gives the finished mixture a smoother texture and avoids excess watery pulp. Take care when lifting the blanched tomatoes from the hot water.

Build the flavour gently

Onion and carrot: Give these 7–10 minutes over a medium heat to soften before adding the other ingredients. The carrot brings a mild sweetness and the onion forms the savoury base.

Garlic and chilli: Stir them in after the first sauté, then let them stew with the vegetables over a lower heat. This keeps the garlic from taking on too much colour while the mixture cooks.

Keep the covered simmer slow

Covered stages: The onion and carrot stew for 10 minutes, the tomatoes for another 10, and the squash for 30. Stir occasionally so the mixture cooks evenly and does not catch on the bottom.

Moisture: The squash should give off enough liquid as it cooks. If the pan looks dry before the squash has softened, add only a small splash of water to help it along.

Aim for a chunky mash

Texture: A potato masher makes it easy to break down the softened vegetables while leaving a few chunks. Mash in the pan rather than aiming for a completely uniform purée.

Finish: After stirring in the sugar, cook covered for 10 minutes, then remove the lid and reduce the remaining liquid over a medium heat for 10–20 minutes. The mixture should look thick rather than watery.

Serve it as a side or spread

Serve the caviar cool or at room temperature as a vegetable side, or spoon it onto bread or toast. It also works alongside potatoes, grains or a simple plant-based main.

Since the mixture is soft and savoury, pair it with something that adds contrast, such as crisp bread or a fresh salad. Taste for salt before serving, especially if it has been chilled.

Recipe notes & tips

• Cut the squash into similarly sized small cubes so it softens at an even rate.
• Stir during each covered simmer to check that the vegetables are not sticking.
• Add water sparingly if needed; the squash releases moisture as it cooks.
• Mash while the vegetables are hot and soft for easier control over the texture.
• Let the mixture cool before sealing it in an airtight container.

Variations

• More heat: Increase the red pepper flakes slightly for a spicier version.
• Mixed squash: Use a combination of summer squash and courgette.
• Herb finish: Stir in chopped fresh herbs after cooking for a fresh note.
• Smoother texture: Mash more thoroughly with the potato masher before reducing.
• Toast topping: Serve it on crisp toast for a simple snack or light meal.

Common mistakes to avoid

• Leaving tomato seeds in: They add extra liquid, so scoop them out as directed.
• Cooking the base too hot: The vegetables can catch before softening; keep the covered stages at a gentle heat.
• Adding too much water: The squash releases liquid as it cooks, so use only a small splash if the pan is dry.
• Skipping the uncovered reduction: Excess liquid leaves the caviar loose; simmer until thick, stirring occasionally.
• Over-mashing: The method aims for some chunks, so stop when the vegetables are mostly smooth.

How to store

Cool the mixture, transfer it to an airtight container and refrigerate for up to 4 days. Reheat gently in a pan, stirring until hot, or serve it chilled or at room temperature.

Frequently asked questions