Pepper And Tomato Stew
A vibrant and flavorful vegetable stew featuring ripe tomatoes and sweet bell peppers, perfect for a light lunch or side dish, highlighting fresh herbs and aromatic garlic.
Ingredients
Instructions
- Plunge the tomatoes and peppers into boiling water for 10 seconds.
- Drain and peel the tomatoes and peppers.
- Chop the tomatoes; seed and slice the peppers.
- Heat the oil in a skillet over medium heat.
- Add the garlic and sauté until fragrant, about 1 minute.
- Add the sliced peppers and salt to taste; cook for 3 minutes.
- Add the chopped tomatoes and oregano to the skillet.
- Cover and reduce heat to cook slowly for 30 minutes, stirring occasionally.
- Add the basil leaves and cook for an additional 2 to 3 minutes to blend flavors.
Tips & Substitutions
For a richer flavor, consider roasting the peppers before adding them to the stew. If you don't have fresh basil, dried basil can work in a pinch, but use about a third of the amount. You can also substitute the tomatoes with canned diced tomatoes if fresh ones are unavailable. Adding a pinch of red pepper flakes will give it a nice kick.
Serving Suggestions
Serve this hearty stew over a bed of rice or alongside crusty bread for a complete meal. It pairs beautifully with Tasty Carrot Sticks for a refreshing crunch. For a light lunch, consider serving it with a side of Tabouli (Lebanese Salad) to complement the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm in a skillet over medium heat, stirring occasionally, until heated through. Alternatively, you can microwave it in a covered dish, stirring halfway through to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Pepper And Tomato Stew contains roughly 1089 calories, with 16g protein, 107g carbohydrates, and 82g fat. It is an excellent source of dietary fiber (231% of the Daily Value), iron (222% of the Daily Value), and calcium (154% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 1816mg per serving (79% 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 different types of peppers?
Absolutely! You can use any combination of bell peppers, including green ones. Just keep in mind that different colors may have slightly different flavors, with red peppers being sweeter and green having a more bitter taste.
Is this stew suitable for meal prep?
Yes, this stew is perfect for meal prep! It can be made ahead of time and stored in the fridge. The flavors actually improve after a day or two, making it a great option for easy lunches or dinners throughout the week.
Can I add protein to this stew?
Certainly! You can add cooked chickpeas or lentils for a protein boost, making it suitable for vegan diets. Alternatively, diced chicken or sausage can also be incorporated for a heartier dish.
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).