Courgette and tomato pan

Ingredients

• a littleplant-based fat, for the pan
• 1red onion
• 1 (about 350 g)courgette
• 5–6cocktail vine tomatoes
• to tasteherbs, such as thyme and dill
• to tastespices, such as curry powder and sweet paprika
• optionalpasta or rice, to serve
• optionalcheese, for sprinkling over

Instructions

1. 1

   Dice the onion

   Peel the red onion and cut it into small dice.

2. 2

   Soften the onion

   Add a little plant-based fat to a frying pan. Add the diced onion and cook gently until softened.

3. 3

   Cut the courgette

   Wash the courgette, cut it into rounds, then dice the rounds.

4. 4

   Fry the courgette

   Add the courgette to the pan with the onion and fry.

5. 5

   Season the vegetables

   Season with herbs such as thyme and dill, and spices such as curry powder and sweet paprika.

6. 6

   Add the tomatoes

   Wash and chop the 5–6 tomatoes. Add them to the pan and fry for a further 1–2 minutes.

7. 7

   Serve the pan

   Take the pan off the heat and enjoy the vegetables on their own or with cooked pasta or rice.

What is a courgette and tomato pan?

This is a simple, home-style German vegetable pan: chopped vegetables are cooked together in one frying pan and seasoned to taste. The combination of courgette, tomatoes, herbs and spices makes a flexible meal that can be served as it is or alongside a staple such as pasta or rice.

Here, the courgette gets a head start in the pan, while the tomatoes go in near the end. That keeps the cooking straightforward and lets the tomatoes warm through without losing all their shape.

Nutrition and macros by portion

The nutrition label shows one serving as written: 177 calories, 0g protein, 0g carbs, 0g fat.

The courgette and tomatoes provide most of the carbohydrates, while the plant-based cooking fat contributes most of the fat; this ingredient list contains no substantial protein source. For a more balanced plate, serve it with a protein-rich accompaniment such as beans or lentils alongside the suggested rice or pasta.

Choosing the vegetables

Courgette: One courgette of about 350 g gives the pan its substance. Cut it into similar-sized pieces so they cook at roughly the same pace.

Tomatoes: Cocktail vine tomatoes add juicy, sweet-tart flavour. Chop them just before they go into the pan so their juices are ready to mingle with the other vegetables.

Building flavour in the pan

Onion: Cook the diced red onion gently in the plant-based fat before adding the courgette. This softens it and gives the pan a savoury base.

Seasoning: Thyme and dill, curry powder and sweet paprika are examples rather than fixed amounts. Add them to taste, bearing in mind that curry powder can vary in strength.

Getting the texture right

Courgette: Fry it with the onion until it begins to soften, but keep an eye on the pieces so they do not become mushy. The recipe does not specify an exact frying time, so use the texture of the vegetables as your guide.

Tomatoes: Add them for only the final 1–2 minutes. They should heat through and start to release a little juice while still holding some shape.

Timing and serving

The stated total time is 20 minutes, including the quick preparation and cooking. Chop the onion and courgette while the pan warms to keep the process moving.

Serve the pan on its own, or pair it with cooked pasta or rice. Cheese is listed as an optional topping; leave it off to keep the dish vegan.

Recipe notes & tips

• Cut the onion and courgette into similarly sized pieces for more even cooking.
• Use a little plant-based fat to start, adding more only if the pan needs it.
• Add the tomatoes at the end so they retain some shape.
• Taste the seasoning before serving, especially if your curry powder is particularly strong.
• Cook the pasta or rice separately and serve it alongside the vegetable pan.

Variations

• Change the herbs: Use thyme, dill or another herb you enjoy.
• Adjust the spices: Vary the curry powder and sweet paprika to suit your taste.
• Make it heartier: Serve with cooked pasta or rice as suggested.
• Add a topping: Sprinkle over cheese if you do not need the dish to remain vegan.
• Keep it vegan: Omit the optional cheese and use plant-based fat in the pan.

Common mistakes to avoid

• Crowding the pan: Use a roomy frying pan so the courgette can fry rather than steam.
• Overcooking the courgette: Check it as it cooks and stop when it is tender but not mushy.
• Adding tomatoes too early: Put them in for the final 1–2 minutes to help them keep their shape.
• Seasoning all at once: Add herbs and spices to taste, then check the flavour before serving.
• Forgetting the accompaniment: If serving with pasta or rice, cook it separately while the vegetables are prepared.

How to store

Cool leftovers promptly, transfer them to a covered container and refrigerate for up to 3 days. Reheat in a pan over a gentle heat until piping hot, stirring occasionally; the courgette may soften further.

Frequently asked questions