Zucchini Stew
Zucchini stew is a hearty and vibrant dish brimming with fresh vegetables. The combination of zucchini, peppers, onions, and tomatoes creates a flavorful base, while the addition of green beans adds a delightful texture. This dish is perfect for vegetarians or anyone looking for a wholesome, comforting meal.
Ingredients
Instructions
- Heat oil in a large saucepot; add zucchini, peppers, onions, and tomatoes.
- Cover with a lid.
- Do not add water as water cooks out of zucchini.
- Cook until zucchini is soft, about 1 hour.
- Add green beans last.
- Especially good served with cooked smoked sausage or ham.
Tips & Substitutions
For added flavor, consider incorporating herbs like thyme or oregano. If you're looking for a heartier dish, try adding cooked chickpeas or lentils as a protein boost. You can also substitute the zucchini with yellow squash if desired. To enhance the dish, serve it over a bed of Mediterranean Orzo for a satisfying meal.
Serving Suggestions
This zucchini stew pairs beautifully with cooked smoked sausage or ham for a protein addition. Serve it alongside crusty bread or a fresh salad, such as Lebanese Carrots, to balance the flavors. This dish is perfect for a cozy dinner and also works well as a side for grilled meats.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm the stew on the stovetop over medium heat, stirring occasionally until heated through. You can also microwave individual portions for convenience, ensuring they are heated evenly.
Nutrition & Diet Analysis (per serving)
Each serving of Zucchini Stew contains roughly 577 calories, with 6g protein, 23g carbohydrates, and 53g fat. It is an excellent source of vitamin A (56% of the Daily Value), vitamin C (45% of the Daily Value), and dietary fiber (23% of the Daily Value), and a good source of potassium and protein. It also contributes 6g of dietary fiber toward your daily target.
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 frozen vegetables in this recipe?
Yes, you can use frozen zucchini and peppers, but be aware that they may release more water while cooking. If using frozen green beans, add them during the last few minutes of cooking to prevent overcooking.
How can I make this stew spicier?
To add some heat, include diced jalapeños or a pinch of red pepper flakes when cooking the vegetables. You can also serve the stew with hot sauce on the side for those who prefer more spice.
Is this recipe suitable for meal prep?
Absolutely! This zucchini stew is great for meal prep as it stores well and the flavors deepen over time. Just portion it out into containers and store in the fridge or freezer for easy meals throughout the week.
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).