Spring Vegetable Calabacitas

Why This Recipe Works

• Zucchini and squash are among the most heart-friendly vegetables available. They're low in sodium, high in potassium, and deliver meaningful amounts of vitamin C and magnesium — all nutrients that support healthy blood pressure and cardiovascular function. Their mild flavor absorbs the aromatics in the pan without competing with them.
• Corn adds sweetness and staying power. Fresh or frozen corn contributes natural sugar alongside fiber, which moderates how quickly that sugar hits the bloodstream. It also gives the dish enough substance to work as a satisfying lunch without needing a large portion of added protein.
• This is a one-pan meal that scales easily. The ingredients are inexpensive, widely available, and flexible — you can add whatever vegetables you have on hand without breaking the dish. That practical flexibility makes calabacitas a useful template for eating well across the week, not just on the day you make it.

Ingredients:

• 2 medium zucchini, diced (about 3 cups)
• 1 medium yellow squash, diced
• 1 cup fresh or frozen corn kernels
• 1 medium white onion, diced
• 1 poblano or green bell pepper, seeded and diced
• 3 cloves garlic, minced
• 1 cup diced tomatoes (fresh or low-sodium canned)
• 2 tablespoons olive oil
• 1 teaspoon cumin
• ½ teaspoon dried oregano
• Salt and black pepper to taste
• ¼ cup fresh cilantro, roughly chopped
• Optional: ¼ cup crumbled cotija or reduced-fat queso fresco

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the onion and pepper and cook for 5 minutes, stirring occasionally, until softened.
2. Add the garlic and cumin and cook for 1 minute until fragrant.
3. Add the zucchini and yellow squash. Stir to coat with the oil and seasonings. Cook for 6–8 minutes, stirring occasionally, until the squash is just tender.
4. Add the corn and diced tomatoes. Stir to combine and cook for another 3–4 minutes until everything is heated through and the tomatoes have softened slightly.
5. Season with oregano, salt, and pepper to taste.
6. Remove from heat and stir in the fresh cilantro. Top with crumbled cheese if using.
7. Serve over brown rice, with warm corn tortillas, or on its own.

Notes & Substitutions:

• Renal note: Reduce or omit corn if you're following a potassium-restricted diet, and skip the cheese to keep phosphorus low. The dish is still satisfying with extra zucchini in its place.
• Add protein: Stir in a drained can of low-sodium black beans, or serve alongside a small portion of grilled chicken or eggs, for a more protein-forward meal.
• Make it spicier: Add a diced jalapeño with the onions, or a pinch of red pepper flakes at the end.
• Cheese options: Cotija adds a salty, crumbly contrast. Skip it entirely or use a small amount of reduced-fat queso fresco if you're watching sodium or saturated fat.
• Storage: Keeps in the refrigerator for up to 4 days. The squash will release a bit of water as it sits — drain before reheating in a skillet for best texture.