Pepper, Tomato And Onion Stew
Pepper, Tomato and Onion Stew is a vibrant and hearty dish that celebrates the fresh flavors of summer. With a medley of green and sweet red peppers, complemented by onions and garlic, this stew is perfect for family gatherings or a cozy dinner. It's a delightful way to enjoy seasonal produce.
Ingredients
Instructions
- Cut tomatoes in half; scoop out pulp and reserve for use in other recipes.
- Sprinkle insides of tomatoes with 1 teaspoon salt. Place tomato shells upside down on paper towels to drain.
- Let stand for 30 minutes.
- Chop and set aside.
- Combine olive oil and butter in a large skillet over medium heat; add green peppers, red peppers, onions and garlic.
- Cook, stirring frequently, until onions are translucent.
- Add reserved tomatoes and basil.
- Reduce heat to low; cover and cook for 10 minutes.
- Add remaining salt and pepper.
- Increase heat to high and cook, uncovered, until most of the liquid has evaporated, stirring frequently.
Tips & Substitutions
For added flavor, consider roasting the peppers before adding them to the stew. You can also substitute yellow or orange peppers for variety. If you prefer a thicker stew, mash some of the tomatoes as they cook. To enhance the Mediterranean flavors, add a splash of balsamic vinegar or a pinch of red pepper flakes for heat.
Serving Suggestions
Serve the stew warm as a main dish or as a side to grilled meats. It pairs beautifully with Stuffed Zucchini or a fresh salad. For a complete meal, consider serving it over a bed of rice or alongside crusty bread. This recipe is perfect for meal prep and can easily be made in larger batches.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the stew in a saucepan over low heat, adding a splash of water or broth if it thickens too much. This dish can also be frozen for up to 3 months; just thaw overnight in the fridge before reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Pepper, Tomato And Onion Stew contains roughly 522 calories, with 15g protein, 64g carbohydrates, and 24g fat. It is an excellent source of vitamin C (156% of the Daily Value), vitamin A (61% of the Daily Value), and iron (47% of the Daily Value). Note that it is relatively high in sodium, at 1359mg per serving (59% 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 canned tomatoes instead of fresh?
Yes, you can substitute canned tomatoes for fresh. Use about 3-4 cups of canned whole or diced tomatoes. Drain excess liquid to avoid a watery stew. Adjust salt according to your taste since canned tomatoes can be saltier.
How can I make this stew spicier?
To add heat, include diced jalapeños or crushed red pepper flakes when cooking the onions and peppers. You can also stir in a dash of hot sauce or cayenne pepper to taste during the final cooking stage.
Is this stew suitable for vegan diets?
Yes, this stew can be easily adapted for a vegan diet by omitting the butter and using additional olive oil instead. Ensure your vegetable broth is vegan if using it to adjust the consistency.
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).