Zucchini stew with peppers and tomatoes
Zucchini stew with peppers and tomatoes
If you are looking for a simple yet extremely tasty recipe, zucchini stew with peppers and tomatoes is the perfect choice. This modest yet flavorful dish will bring an explosion of colors and tastes to your table, using readily available ingredients. Whether you serve it as a side dish or as a main course, this preparation is sure to impress.
Preparation time: 15 minutes
Cooking time: 40 minutes
Total time: 55 minutes
Servings: 4-6
Ingredients
- 4 medium zucchinis
- 5 peppers (preferably a mix of colors)
- 2 large onions
- 6 large tomatoes
- 4 cloves of garlic
- A bunch of fresh parsley
- A few leaves of fresh thyme
- Salt, pepper (to taste)
- 50 ml olive oil or sunflower oil
A bit of history
Stew is a term that evokes childhood memories, when family meals were filled with dishes cooked with love. Although each region has its own interpretation, the main ingredients - seasonal vegetables - remain constant. This dish is not only nutritious but also an excellent way to take advantage of summer garden produce.
Step by step
1. Prepare the ingredients:
Start by washing all the vegetables well. Peel the zucchinis and remove the seeds, then cut them into cubes. Remove the seeds from the peppers and cut them into strips or large cubes, and chop the onion finely. The tomatoes can be cut into quarters or large cubes, depending on your preference. Crush or finely chop the garlic.
2. Sauté the vegetables:
In a large skillet, add the oil and sauté the onion and pepper with a pinch of salt over medium heat. Stir constantly until the onion becomes translucent, which takes about 5-7 minutes. This step is essential as it helps develop the flavors.
3. Add the zucchinis:
Once the onion has turned golden, add the chopped zucchinis. Mix well and let the vegetables sauté together for 10 minutes. If you notice that the vegetables are not releasing enough juices, you can add half a cup of water. Cook until the zucchinis become slightly tender.
4. Include the tomatoes:
Add the chopped tomatoes, the remaining garlic, half of the chopped parsley, and season with pepper and thyme. Mix everything and let it simmer for 10-15 minutes on low heat. The tomatoes will give the stew a sweet aroma and fresh taste.
5. Baking:
Preheat the oven to 180°C. Transfer the vegetable mixture to a baking dish and cover it with aluminum foil. Let it bake for 20-30 minutes until the vegetables are tender and the juice has reduced. At the end, you can remove the foil and let it brown slightly.
6. Finishing:
Once the stew is ready, sprinkle the remaining fresh parsley on top and, if desired, a few thyme leaves for extra flavor.
Serving suggestions
Zucchini stew with peppers and tomatoes can be served warm or at room temperature. It goes perfectly with a slice of fresh bread or a serving of boiled basmati rice. You can also accompany it with Greek yogurt for a creamy and refreshing contrast.
Variations and tips
- Add proteins: You can turn this dish into a main course by adding a few diced chicken or turkey slices at the beginning of the cooking process.
- Additional vegetables: Experiment with other available vegetables, such as carrots or eggplants, to add more variety.
- Canned goods: If you can't find fresh tomatoes, you can use canned tomatoes or tomato puree.
Nutritional benefits
This stew is rich in vitamins and minerals, thanks to the fresh vegetables. Zucchinis are an excellent source of fiber and contain antioxidants that help maintain health. Peppers are loaded with vitamin C, while tomatoes provide lycopene, a beneficial compound for the heart.
Frequently asked questions
- Can I use frozen vegetables?
Yes, frozen vegetables can be used, but it is recommended to thaw them before cooking to avoid excess water.
- How can I store the stew?
The stew can be stored in the refrigerator in an airtight container for 3-4 days.
- Is it suitable for vegans?
Absolutely! This recipe is completely vegan, offering a healthy and flavorful dish.
Calories
A serving of zucchini stew with peppers and tomatoes contains approximately 150-200 calories, depending on the amount of oil used and the vegetables added.
Zucchini stew with peppers and tomatoes is more than just a simple dish – it is a recipe full of nostalgia and comfort. So, don't hesitate to prepare it and enjoy the moments spent around the table with your loved ones. Enjoy your meal!
Ingredients: 4 zucchinis, 5 bell peppers, 2 large onions, 6 large tomatoes, 4 cloves of garlic, a bunch of parsley, a few fresh thyme leaves, salt, pepper, 50ml oil.
