Cozy up with a bowl of Zucchini Stew, a hearty and veggie-packed dish that’s bursting with flavor! Tender zucchini, vibrant vegetables, and a savory broth come together for a comforting Mediterranean meal that’s as wholesome as it is delicious. Perfect for a quick dinner or meal prep!
Table of Contents
Why Make Mediterranean Zucchini Stew
- Wholesome and Hearty: Packed with tender zucchini and colorful veggies, this stew is as nourishing as it is satisfying.
- Perfect for Any Occasion: Whether you need a quick weeknight meal or a dinner prep option, this versatile dish fits the bill.
- Bursting with Flavor: The savory broth and fresh ingredients create a comforting bowl of goodness for zucchini season.
If you’re a fan of zucchini then be sure to check out these delicious and healthy zucchini recipes. Zucchini Lasagna Rolls With Eggplant, Easy Greek Zucchini Moussaka, Cheesy Sausage Lasagna With Zucchini, Air Fryer Zucchini Fritters and Zucchini Egg Bake Recipe.
Ingredients
- Potatoes: Add heartiness and a satisfying texture, making the stew more filling and comforting.
- Zucchini: Contributes a fresh and tender element, enhancing the stew with a light, garden-fresh flavor.
- Garlic: Infuses aromatic depth and richness, elevating the overall flavor profile of the stew.
- Bell Pepper: Introduces a natural sweetness and vibrant color, complementing the other ingredients beautifully.
- Onion: Provides a savory base, adding layers of flavor and enhancing the stew’s taste.
- Olive Oil: Ensures richness and aids in frying, helping to meld the flavors together seamlessly.
- Chopped Tomatoes: Offer tanginess and acidity, balancing the flavors and adding a robust taste.
- Salt: Essential for seasoning, bringing out the natural flavors of each ingredient.
- Pepper: Adds a subtle heat, enhancing the complexity of the stew’s flavor.
- Paprika: Imparts a smoky undertone, adding depth and warmth to the dish.
- Granulated Garlic: Boosts the garlic flavor, ensuring every bite is packed with taste.
- Coriander: Provides a hint of warmth and spice, enriching the stew’s aromatic profile.
How To Make Zucchini Stew With Tomatoes
Step One: Fry the onion in frying oil for 5 minutes on low heat. Stir the onions.
Step Two: Place chopped potatoes, zucchini, and bell peppers in a deep saucepan.
Step Three: Add chopped garlic, fried onions, canned tomatoes, salt and spices.
Step Four: Mix everything thoroughly. You can pour in 4-5 tablespoons of water, however, the vegetables will give enough liquid and it will combine with the juice of the canned tomatoes.
Step Five: Cook the vegetables for 20 minutes, stirring and making sure some of the liquid remains at the bottom of the saucepan.
Step Six: Serve your Italian Zucchini stew hot or cold, you can sprinkle with chopped herbs.
Tops Tips For Nailing This Recipe
- Choose Fresh Vegetables: Use fresh zucchini, bell peppers, and potatoes for the best flavor and texture. Smaller zucchini are usually more tender and less watery.
- Cut Evenly: Chop the vegetables into similar-sized pieces to ensure they cook evenly. This prevents some veggies from turning mushy while others remain undercooked.
- Don’t Skip the Stirring: Stir the stew occasionally to prevent the vegetables from sticking to the bottom and to ensure the flavors mix evenly.
- Adjust Liquid as Needed: While the recipe suggests minimal water, keep an eye on the consistency. Add a splash of water if the stew looks too dry but avoid making it soupy.
Variations
- Spicy Zucchini Stew: Stir in jalapeños, tomato paste, red pepper flakes, smoked paprika, and cayenne for a spicy kick.
- Protein-Packed Zucchini Stew: Add cooked chickpeas, white beans, or lentils, and sprinkle with Parmesan or nutritional yeast.
- Zucchini Stew with Chicken: Sear diced chicken before frying the onions and season with oregano and thyme for a delicious meal.
- Zucchini Stew with Mushrooms and sweet Potatoes: Include sliced mushrooms with the onions and sweet potatoes and add soy sauce or balsamic vinegar for umami.
- Curry Zucchini Stew: Replace Italian spices with curry powder, turmeric, and cumin, and finish with coconut milk.
- Zucchini Stew with Grains: Add cooked quinoa, bulgur, or farro, and garnish with fresh mint or dill.
- Mexican Zucchini Stew: Stir in black beans, cannellini beans, corn, diced green chilies, and top with cheddar cheese and lime.
- Zucchini Stew with Sausage: Sauté slices of Italian sausage and finish with fresh basil and Parmesan.
How To Store Zucchini Stew
- Refrigeration: Store the zucchini stew in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.
- Freezing: Freeze in portions in freezer-safe containers or bags for up to 3 months. Thaw overnight in the fridge and reheat before serving.
What To Serve With Stewed Tomatoes And Zucchini
- Crusty Bread: Crusty bread is perfect for soaking up the flavorful juices.
- Rice: Serve zucchini stew over steamed white or brown rice for a hearty meal.
- Quinoa: A protein-rich base that complements the stew’s flavors.
- Eggs: Top zucchini stew with a Poached or fried egg for a simple yet satisfying meal.
- Mediterranean Salad: A fresh green salad with a tangy vinaigrette balances the rich flavors of zucchini stew.
Mediterranean Zucchini Stew With Tomatoes
This flavorful zucchini stew is a veggie-packed delight that's simple, wholesome, and so comforting! With tender potatoes, zucchini, peppers, and a rich tomato base, it's a fuss-free dish you’ll love serving warm or cold.
Serving Size 4 Servings
Ingredients
- 2 Potatoes Peeled And Diced
- 1/2 Zucchini Diced
- 3 Cloves Garlic Finely Chopped
- 1 Bell Pepper Finely Chopped
- 1 Onion Chopped
- 1 tbsp. Oil
- 1 Cup Canned Tomatoes Chopped
- 1/2 tsp. Salt
- 1/2 tsp. Pepper
- 1/2 tsp. Paprika
- 1/2 tsp. Granulated garlic
- 1/2 tsp. Coriander
Instructions
- Fry the onion in frying oil for 5 minutes on low heat. Stir the onions.
- Place chopped potatoes, zucchini, and bell peppers in a deep saucepan.
- Add chopped garlic, fried onions, canned tomatoes, salt, and spices.
- Mix everything thoroughly. You can pour in 4-5 tablespoons of water, however, the vegetables will give enough liquid and it will combine with the juice of the canned tomatoes.
- Cook the vegetables for 20 minutes, stirring and making sure some of the liquid remains at the bottom of the saucepan.
- Serve vegetables warm or cold, you can sprinkle them with chopped herbs.
Nutrition
Calories: 167kcal | Carbohydrates: 30g | Protein: 5g | Fat: 4g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 331mg | Potassium: 839mg | Fiber: 6g | Sugar: 7g | Vitamin A: 1420IU | Vitamin C: 72mg | Calcium: 59mg | Iron: 2mg
Notes
Choose Fresh Vegetables: Use fresh zucchini, bell peppers, and potatoes for the best flavor and texture. Smaller zucchini are usually more tender and less watery.
Cut Evenly: Chop the vegetables into similar-sized pieces to ensure they cook evenly. This prevents some veggies from turning mushy while others remain undercooked.
Don’t Skip the Stirring: Stir the stew occasionally to prevent the vegetables from sticking to the bottom and to ensure the flavors mix evenly.
