Calabacitas

Ingredients

1 Zucchini, diced

1 Squash, diced

½ Onion, chopped

1 Can Sweet Corn (drained)

4 Tablespoons Tomato Sauce

1 Cup Heavy Whipping Cream

1 Tablespoon Chicken Bouillon

Directions

1. Sauté the onion first: Heat a large skillet over medium heat. Add a little oil or butter if you’d like (optional, not adding an ingredient). Cook the chopped onion until it becomes translucent and fragrant.

2. Add the squash and zucchini: Stir in the diced zucchini and squash. Cook for 5–7 minutes, stirring occasionally, until they begin to soften and take on a light golden color.

3. Incorporate corn and tomato sauce: Add the drained sweet corn and tomato sauce. Stir and simmer for about 3 minutes to let the flavors meld.

4. Season and cream it up: Sprinkle in the chicken bouillon and stir until it dissolves. Reduce the heat to low, pour in the heavy whipping cream, and stir gently until the mixture is creamy and slightly thickened (about 5–7 minutes).

5. Finish: Cook until a small amount of liquid remains, and the vegetables are tender but not mushy. Serve warm.

💡 Tip: Allowing the tomato sauce to cook briefly before adding the cream deepens the flavor and prevents curdling.

Health Benefits

Calabacitas is a nourishing dish that offers a balance of vitamins, minerals, and healthy fats. Zucchini and squash are rich in antioxidants like vitamin C and beta-carotene, which support immune health and help fight inflammation. These vegetables are also high in fiber while being low in calories, making them great for digestion and weight management. The addition of corn provides natural sweetness and energy-boosting carbohydrates, while the heavy cream contributes calcium and vitamin D for bone health. Though it’s a creamy dish, the nutrients from the vegetables balance the richness, and the chicken bouillon adds a savory depth that encourages satisfaction even with small portions. Altogether, Calabacitas supports heart and digestive health while delivering comforting flavor.

History

Calabacitas has deep roots in Mexican and Southwestern cuisine, tracing back to Indigenous agricultural traditions that predate the arrival of Europeans in the Americas. The dish highlights the “Three Sisters” — corn, squash, and beans — which were staple crops cultivated together by Indigenous peoples for their complementary growing patterns and nutritional balance. While the modern version often includes cream, tomato sauce, and bouillon for richness and flavor, its essence remains the same: a celebration of seasonal vegetables and simple cooking. Over time, Calabacitas became a household favorite across Mexico and the American Southwest, especially in regions like New Mexico and Arizona, where it’s often served as a comforting side dish or vegetarian main. Its adaptability and use of fresh produce reflect the fusion of Native, Spanish, and later mestizo influences that define much of traditional Mexican home cooking.

Quiz

Sure! Here’s an educational multiple-choice quiz for both recipes — one section for Calabacitas and one for Carrot Salad. Each quiz tests knowledge about ingredients, nutrition, and history. The answers are listed at the bottom.

Calabacitas Quiz

1. Which of the following ingredients is not traditionally part of the “Three Sisters” crops associated with Calabacitas?

A. Corn

B. Squash

C. Beans

D. Tomato

2. What nutrient is especially abundant in zucchini and squash?

A. Vitamin C

B. Iron

C. Vitamin B12

D. Zinc

3. The origins of Calabacitas can be traced back to which group of people?

A. Indigenous peoples of the Americas

B. Spanish colonizers

C. French immigrants

D. Italian farmers

4. What is the primary purpose of adding heavy cream to Calabacitas?

A. To make it spicier

B. To thicken and enrich the flavor

C. To preserve the vegetables

D. To make it saltier

5. In traditional Mexican and Southwestern cooking, Calabacitas is most often served as:

A. A dessert

B. A side or main vegetable dish

C. A breakfast meal

D. A soup

✅ Answers

1. D – Tomato

2. A – Vitamin C

3. A – Indigenous peoples of the Americas

4. B – To thicken and enrich the flavor

5. B – A side or main vegetable dish