Vegetable Calabacitas
Tender summer squash simmered with sweet corn, ripe tomatoes, and mild green chiles in a light, flavorful broth. This classic Southwest vegetable medley comes together in one skillet and tastes like summer on a plate — fresh, colorful, and satisfying without being heavy.
For 4 servings
- prep
Prep all the vegetables.
1.Dice the onion into medium pieces.2.Mince the garlic cloves.3.Slice zucchini and yellow squash into half moons.4.Dice the tomatoes and green chili.5.If using fresh corn, cut kernels off the cob.TIPKeep vegetable pieces similar in size so everything cooks evenly. - saute · ~5 min
Sauté the aromatics.
1.Heat oil in a large skillet over medium heat.2.Add diced onion and cook until softened and translucent (3-4 min).3.Add minced garlic and cook until fragrant (30 sec).TIPStir the garlic constantly — it burns fast and turns bitter. - saute · ~6 min
Cook the squash.
1.Add zucchini and yellow squash to the skillet.2.Cook for 5-6 minutes, stirring occasionally, until squash begins to soften. - simmer · ~10 min
Add corn, tomatoes, and chiles.
1.Stir in corn kernels, diced tomatoes, and diced green chili.2.Season with salt, black pepper, and cumin powder.3.Cover and simmer for 8-10 minutes until squash is tender and tomatoes release their juices.4.Uncover and cook 2 minutes more if there's excess liquid.TIPThe squash should be fork-tender but not mushy — test a piece before taking it off the heat. - garnish
Finish with fresh cilantro and serve.
Remove from heat. Sprinkle chopped cilantro over the top. Serve warm as a side dish or fold into warm corn tortillas.
TIPA squeeze of fresh lime juice right before serving brightens the whole dish.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Cut zucchini and yellow squash into uniform half-moons for even cooking.
- 2If using fresh corn, cut kernels off the cob over a bowl to catch the sweet milk.
- 3Don't overcook the squash – it should be fork-tender but still hold its shape.
- 4Drain canned green chiles well to avoid adding excess liquid to the skillet.
- 5For deeper flavor, let the tomatoes break down fully before uncovering.
- 6Make ahead: the flavors meld beautifully overnight; simply reheat gently.
- 7Storage: keep in an airtight container in the fridge for up to 4 days.
Adapt it for your goals.
High-protein
Add 1 cup of cooked black beans or pinto beans along with the corn for a more filling, protein-rich version that still stays light.
veganVegan
This recipe is already vegan; for extra richness, stir in a dollop of cashew cream or sliced avocado just before serving.
spicySpicy
Use a serrano or jalapeño instead of mild green chile, or add a pinch of cayenne with the cumin for those who like heat.
cheesyCheesy
Sprinkle crumbled cotija or shredded Monterey Jack cheese over the hot calabacitas for a creamy, savory finish.
low oilLow-oil
Sauté the onion and garlic in 2 tablespoons of water or vegetable broth instead of oil, adding more broth as needed to prevent sticking.
Why this is on our healthy list.
Rich in Fiber and Hydration
Zucchini and yellow squash are high in water and dietary fiber, supporting digestion and helping you feel full with few calories.
Packed with Vitamin C
The fresh tomatoes and mild green chiles contribute a healthy dose of vitamin C, which aids immune function and collagen formation.
Source of Antioxidants
Corn provides lutein and zeaxanthin, antioxidants that support eye health, while tomatoes add lycopene, a powerful antioxidant.
Low in Fat and Calories
With just 1 tablespoon of oil and no heavy cream or cheese, this dish is naturally low in fat and calories, ideal for light meals.
Frequently asked questions
Fresh squash is best for texture; frozen squash will be much softer and release extra water, making the dish watery. If using frozen, thaw and drain well before cooking.
