As I sat down to prepare this recipe, I was excited by the idea of a hearty and comforting stew loaded with vegetables. There is nothing quite as satisfying as sitting down to a warm bowl of soup or stew on a chilly day. This vegan zucchini stew fits the bill perfectly, providing nourishment and warmth in equal measure.
With ingredients like zucchini, tomatoes, potatoes, and green beans, this stew is not only delicious but also incredibly healthy. It is packed with fiber, vitamins, and minerals – all crucial for maintaining good health. Plus, it’s low-carb and gluten-free, making it a great option for those with dietary restrictions.
If you’re looking for an easy Italian-inspired main dish that’s packed with flavor and loaded with vegetables, then this recipe is for you. So grab your apron and let’s get cooking!
Why You’ll Love This Recipe
This vegetarian Zucchini Stew recipe is a masterpiece of flavors that will leave you wanting more. Whether you’re a vegan or not, this recipe promises to deliver an Italian-inspired main dish that is both healthy and loaded with vegetables. Here are a few reasons why I think you’ll love this recipe:
Firstly, the stew features fresh veggies such as finely-chopped onions, green peppers, and garlic cloves, which are then stewed together with medium-sized cut zucchinis and potatoes in a tomato-based sauce. This mix promises to give your tastebuds an adventure of flavors thanks to the mouth-watering combination of zesty diced tomatoes and creamy crushed red pepper flakes.
Secondly, this recipe is perfect for anyone who loves gluten-free meals. With no gluten ingredients on the list, you can indulge in this meal without any limitations. At the same time, it’s also ideal for those who are looking for vegan fare. And with a fantastic finish topping to choose from like grated parmesan cheese or olive oil drizzle, this stew offers plenty of options for everyone.
Finally, it’s worth noting that Zucchini Stew is not only delicious but also highly nutritious. Thanks to the addition of garbanzo beans, green beans, and white beans, among other antioxidants-rich ingredients, this vegan zucchini soup promises good health benefits for your body.
In conclusion, this easy Italian zucchini stew recipe has everything you could ever want in a meal: it’s healthy, flavorful and free of gluten. Whether you’re a master chef or just trying to impress your friends and family with an excellent dish that everyone would enjoy, this zucchini soup recipe is crafted to cater to all your taste buds’ desires. Try it out today!
Here are the ingredients you will need for this hearty Vegan Zucchini Stew recipe:
- Olive oil: 1 tablespoon
- Onion: 1 medium, finely chopped
- Garlic cloves: 4, finely chopped
- Zucchini: 4 pounds, diced into small pieces
- Yellow squash: 2 medium, diced into small pieces
- Potatoes: 2 medium-sized potatoes, peeled and cut into small cubes
- Green beans: 2 cups, trimmed and cut into small pieces
- Tomatoes: 1 can (28-ounce) of diced tomatoes
- Crushed tomatoes: 1 can (14-ounce) of crushed tomatoes
- Garbanzo beans: 1 can (15-ounce)
- Bell pepper: 1 medium-sized bell pepper, diced into small pieces
- Parmesan cheese (optional): for serving
- Tomato paste: 1 tablespoon
- Black pepper: 1/4 teaspoon
–Crushed red pepper flakes, a pinch
These vegetables and spices create the perfect base for this flavorful veggie stew. If you want to give it a little heat, add a pinch of crushed red pepper flakes. As for the parmesan cheese, it is a totally optional ingredient but can add some extra cheesy flavor to your vegan stew.
The Recipe How-To
Step 1: Prepare the ingredients
- Begin by chopping 1 medium onion, 4 garlic cloves, and 1 green pepper.
- Cut 4 medium-sized zucchinis lengthwise, then cut them into bite-sized chunks.
- Rinse and drain 1 can of garbanzo beans.
- Peel and cube 2 medium-sized potatoes.
Step 2: Sauté the vegetables
- Heat 1 tablespoon of olive oil in a large pot over medium heat.
- Add the onion, garlic, and green pepper to the pot and sauté until they become soft and fragrant.
- Next, add the diced zucchinis to the pot with the vegetables mixture, and continue to cook for about 5 minutes until they soften.
Step 3: Add the tomato base
- Add one 14-ounce can of diced tomatoes, one 14-ounce can of crushed tomatoes, and 1 tablespoon of tomato paste to the pot. Stir well.
- Pour in 2 cups of water and add the cubed potatoes.
- Bring everything to a boil then reduce heat to low and let it cook partially covered for about 20 minutes or until potatoes are fork-tender.
Step 4: Include extra veggies and beans
- Add in 1 cup of chopped green beans, rinsed garbanzo beans, and any other extra veggies such as yellow squash or bell pepper if desired.
- Sprinkle 1 teaspoon of crushed red pepper flakes and some freshly cracked black pepper on top.
Step 5: Let simmer
- Reduce heat to low again, cover tightly with a lid, and let it simmer for about 25 minutes or until all vegetables are tender.
Serve hot with a sprinkle of grated Parmesan cheese on top for an Italian-inspired touch. It’s a vegan comforting meal that’s loaded with nutrients from all kinds of vegetables – perfect for a cold winter day!
Substitutions and Variations
As a versatile recipe, zucchini stew offers many substitutions and variations for various dietary needs and preferences.
For a low-carb option, you can substitute the potatoes with butternut squash or yellow squash. This will also make the stew gluten-free.
To add more protein, black beans or white beans can be used in place of garbanzo beans. You can even make a creamy vegan tomato stew by using coconut milk in place of water.
If you prefer a Moroccan-inspired vegetable stew, replace the tomatoes with diced tomatoes flavored with Moroccan spices such as cinnamon and cumin.
For an Italian-style zucchini soup, replace crushed tomatoes with tomato paste and add Italian herbs such as oregano and basil.
Similarly, you can switch up the vegetables to suit your taste buds. Try adding colorful bell peppers or green beans for extra crunch.
For those who are not vegan, feel free to sprinkle some parmesan cheese on top before serving for added flavor.
Ultimately, the possibilities are endless when it comes to variations of zucchini stew. Experiment with different combinations of ingredients until you find the perfect blend for your own taste preferences.
Serving and Pairing
Now that you’ve made your delicious vegan zucchini stew, you may be wondering what to serve it with. This rustic Italian-inspired main dish is already loaded with vegetables and nutrients but can be paired with some additional sides or toppings to make a complete meal.
One classic option is to serve the zucchini stew with crusty bread or garlic bread, which can be used for dipping and soaking up the flavorful broth. For a healthier alternative, consider serving it with grilled or roasted vegetables, such as asparagus or Brussels sprouts.
If you’re in the mood for something heartier, try pairing your zucchini stew with a side of quinoa or brown rice. These grains will not only add more texture and flavor to your meal but also give you a boost of protein and fiber.
For a burst of freshness and color, top your zucchini stew with some chili flakes or chopped fresh herbs like basil or parsley. These herbs not only add more depth and zest to the flavor profile but also have various health benefits.
However you decide to serve your zucchini stew, make sure to savor every bite of this creamy and savory dish.
Make-Ahead, Storing and Reheating
Now that you’ve made this delicious zucchini stew, you might be wondering how to store and reheat it. Don’t worry, I’ve got you covered! This dish can easily be made ahead of time and stored in the fridge or freezer for a quick and easy meal when you’re short on time.
To make ahead: If you’re thinking about preparing this stew a day or two ahead of time, that’s perfectly fine. After cooking, let it cool completely and transfer it to an airtight container before placing it in the fridge.
To store: The stew will last for up to 4 days in the fridge, but be sure to reheat it thoroughly before serving. It’s best to reheat individual portions in the microwave or on the stove over medium heat until it reaches an internal temperature of 165°F (75°C) and is bubbling hot.
To freeze: If you want to freeze this stew, allow it to cool completely before transferring to a large freezer-safe container or multiple smaller portions if preferred. The stew can be frozen for up to 3 months.
To thaw and reheat: To thaw frozen zucchini stew, remove it from the freezer and let it thaw overnight in the fridge. Once thawed completely, reheat on the stove over medium heat until it reaches an internal temperature of 165°F (75°C) and is hot throughout. Alternatively, you can also microwave individual portions.
Overall, this make-ahead and freezer-friendly recipe is perfect for busy weeknights when you want something comforting and healthy for dinner without spending too much time in the kitchen. With these storage tips, you’ll have leftovers that are just as delicious as freshly cooked!
Tips for Perfect Results
When it comes to making a delicious zucchini stew, there are a few tips and tricks that can help perfect your recipe. Here are some tips for ensuring your vegan zucchini soup turns out mouth-wateringly delicious:
Firstly, make sure to cut the vegetables into bite-size pieces. This ensures that all the vegetables are evenly cooked, and they don’t overpower each other in texture or taste. Cut the zucchinis and potatoes into cubes that are roughly an inch in size, while chopping the onion and bell pepper into smaller pieces.
Another important aspect when cooking a stew is to layer the flavors. Start by sautéing the onion and garlic in olive oil on medium heat. Once they’re translucent, add in the potatoes and let them cook for around five minutes until they become slightly soft. Then add the rest of the veggies, starting with the ones that take longer to cook like green beans, and finishing with zucchinis and tomatoes.
Don’t forget about seasoning! A little bit of salt goes a long way, but also try adding some spices like thyme or rosemary to give your stew an extra depth of flavor. Also, feel free to experiment with different seasonings and herbs according to your taste preferences.
For added creaminess, try blending a small portion of the stew once it’s done cooking using an immersion blender or transfer a few ladles full into a blender to create a smoother consistency without compromising on chunky texture.
Lastly, don’t be afraid to make this recipe your own by trying different variations! Maybe switch up the vegetables by adding butternut squash or trying chickpeas instead of garbanzo beans. The possibilities are endless when it comes to creating new flavors in this easy Italian zucchini stew recipe.
In conclusion, this zucchini stew recipe is an easy and delicious way to enjoy a healthy and hearty meal. With its combination of fresh vegetables, garbanzo beans, and Italian-inspired seasonings, it’s a dish that’s loaded with flavor and nutrition.
Whether you’re looking for a vegan, gluten-free recipe or simply want to add more vegetables to your diet, this zucchini stew is a great option. It’s easy to customize with different vegetables, spices, and proteins to suit your tastes and dietary needs. And with its low-carb profile and high fiber content, it’s a great option for anyone looking to eat healthier.
So if you haven’t tried zucchini stew before, we encourage you to give this recipe a try. It’s a delicious and satisfying way to enjoy the flavors of the season, and we’re confident that you’ll love it as much as we do!
Zucchini Stew - Vegetarian Recipe
- 2 lbs zucchini, ends trimmed
- 1 tablespoon oil
- 1/2 cup onion, chopped
- 2 -3 garlic cloves, minced or 1 1/2 teaspoons garlic powder
- 1/2 teaspoon black pepper
- 1/4 teaspoon crushed red pepper flakes
- 1/2 green pepper, cut in 1/2-inch chunks
- 1/2 cup parmesan cheese, grated
- 8 ounces green beans, cut (fresh or frozen)
- 1 large potato, peeled and cut into 1/2-inch chunks
- 1 (4 ounce) can sliced mushrooms, drained
- 1 (15 ounce) can garbanzo beans, rinsed and drained
- 1 (28 ounce) can crushed tomatoes
- 1 cups tomatoes, peeled and diced or (28 ounce) can diced tomatoes, undrained
- 1 3/4 cups water
- Partially peel the zucchini, leaving some peel, like stripes. Cut zucchini into 1/2" chunks.
- Saute onion, garlic, black pepper and red pepper flakes in oil until onion is translucent.
- Add remaining ingredients; stir to combine.
- Bring to a low simmer, cover and cook about 1 hour or until the potatoes are done.
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Jolo is a talented chef and food blogger with a passion for vegan and Caribbean flavors. From savory vegetarian dishes to tropical smoothies, Jolo’s Kitchen has something for everyone. Whether you’re looking for meat-free meals or creative Caribbean recipes, Jolo’s Kitchen is the perfect place for you.