Colache
A hearty and colorful vegetable stew featuring zucchini, green beans, corn, and tomatoes, perfect for a wholesome, vegetarian meal that appeals to all ages.
Ingredients
Instructions
- Heat vegetable oil in a large saucepan.
- Add chopped onion and sauté until softened.
- Add diced zucchini, green beans, and diced green bell pepper; cook for 5 minutes, stirring often.
- Add crushed tomatoes, water, oregano leaves, and salt.
- Simmer, stirring occasionally, for 10 minutes.
Tips & Substitutions
For a twist, consider adding your favorite protein like cooked lentils for a heartier dish. You can also swap zucchini with eggplant or add more seasonal vegetables. Adjust the salt to taste, especially if using canned tomatoes, which can be salty. Fresh herbs like basil or parsley can enhance the flavor. Serve with crusty bread for a complete meal.
Serving Suggestions
Serve hot as a main dish or as a side with grilled proteins. It pairs beautifully with Tangy Tomato Slices for a refreshing contrast. You could also serve it over cooked rice or alongside crusty bread for a comforting meal. For a complete Mediterranean-inspired dinner, consider adding a simple salad.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm in a saucepan over medium heat, adding a splash of water if necessary to restore moisture. This dish also freezes well; just ensure it's fully cooled before transferring to a freezer-safe container.
Nutrition & Diet Analysis (per serving)
Each serving of Colache contains roughly 318 calories, with 5g protein, 33g carbohydrates, and 20g fat. It is an excellent source of vitamin C (97% of the Daily Value), vitamin A (78% of the Daily Value), and dietary fiber (25% of the Daily Value), and a good source of iron and potassium. Note that it is relatively high in sodium, at 969mg per serving (42% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh corn instead of frozen?
Absolutely! Fresh corn can add a wonderful sweetness to the dish. Just make sure to cut the kernels off the cob and add them in at the same time as the zucchini and green beans for optimal cooking time.
What if I don’t have oregano?
If you don't have oregano, you can substitute with Italian seasoning or even a mix of dried thyme and basil. This will still provide a lovely flavor profile that complements the dish perfectly.
Is this recipe suitable for meal prep?
Yes, this recipe is great for meal prep! It holds up well in the fridge and can be reheated easily. Make a large batch at the beginning of the week for quick, healthy lunches or dinners, and consider serving it with Basic Cooked Lentils for added protein.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).