Low food with zucchini and beans, vegan

Stewed zucchini and green beans, vegan

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Servings: 4

When we think of a simple, vegan dish that delights our senses, stewed zucchini and green beans is on our list of favorites. This recipe is not only delicious but also healthy, packed with essential nutrients from fresh vegetables. Additionally, it is an excellent choice for a light meal that can be served warm or cold, making it perfect for hot summer days.

The history of this recipe is linked to the culinary tradition of cooking vegetables in flavorful sauces. In many cultures, slow-cooked dishes allow ingredients to reveal their complex flavors, creating a symphony of tastes. This simple and quick recipe highlights the beauty of seasonal ingredients like tender zucchini and crunchy green beans, bringing a touch of freshness to every plate.

Ingredients
- 900 g zucchini
- 400 g thin yellow green beans
- 250 g garden tomatoes
- 2 onions
- Salt and pepper to taste
- 1 teaspoon dried basil
- 3 tablespoons olive oil (or other vegetable oil)
- 1 tablespoon tomato paste
- 1 bunch of fresh parsley, chopped, for garnish

Necessary utensils
- A large pot
- A knife
- A cutting board
- A wooden spoon
- A lid

Step by step

1. Preparing the ingredients: Start by washing the yellow green beans well, then trim the ends and cut them into pieces about 5 cm long. This step is essential for even cooking. The zucchini should be washed, peeled, and cut into appropriately sized cubes. A helping hand in this process is useful; if you have children, you can involve them in cutting the vegetables, turning meal prep into a fun activity.

2. The onions and tomatoes: Peel and finely chop the onions. This will be the ingredient that adds flavor to your dish. The tomatoes should also be peeled (you can blanch them for a few seconds to make peeling easier) and chopped.

3. Heating the oil: Heat the oil in a pot over medium heat. It is important not to let it smoke, so it doesn’t lose its properties. Here, I recommend using extra virgin olive oil for a richer flavor and nutritional benefits.

4. Sautéing the vegetables: Add the chopped onions to the hot oil and sauté for 2-3 minutes until they become translucent. Then, add the green beans and let them steam for 3-4 minutes. This is the stage when the vegetables start to reveal their flavors.

5. Adding the zucchini and tomatoes: Incorporate the zucchini cubes and chopped tomatoes, mixing well to combine the ingredients. These vegetables are not only tasty but also full of vitamins, minerals, and antioxidants that contribute to a balanced diet.

6. Boiling: Add enough water to cover the vegetables, then place the lid on the pot. Let it simmer over medium heat, stirring occasionally. When the dish is halfway cooked, it’s time to add salt, pepper, and sweet paprika, which will add a smoky flavor and beautiful color to the dish.

7. Finishing the dish: Continue to boil the dish until the vegetables are well cooked and the juice has reduced to a desired level. Finally, add the tomato paste and dried basil, mixing well. Let it simmer for 1-2 minutes to integrate the flavors, then remove the pot from the heat.

8. Serving: Sprinkle chopped fresh parsley on top for added freshness and an attractive appearance. The dish can be served warm, but it is just as delicious cold. A wonderful idea is to serve it alongside a slice of fresh bread or with a crisp green salad.

Practical tips
- Variation with other vegetables: You can experiment by adding carrots or eggplant, providing a different taste and interesting texture.
- A spicy note: If you like spicy food, add some chili flakes while sautéing the vegetables.
- The perfect aroma trick: If you want a deeper flavor, you can add a teaspoon of soy sauce during cooking.

Frequently asked questions
- Can I use frozen vegetables?: Yes, it is a convenient option, but make sure to thaw and drain them well before use.
- How can I store the dish?: This dish keeps well in the fridge for 2-3 days, but you can also freeze it for later.

Nutritional benefits
This stewed dish is rich in vitamins A and C, minerals such as potassium and fiber, making it ideal for a healthy diet. Zucchini is low in calories, making this recipe an excellent choice for those looking to maintain their weight.

So, dear cooking enthusiasts, don’t hesitate to try this simple and delicious stewed zucchini and green beans recipe. Start enjoying its delightful flavors and nutritional benefits, turning every meal into a celebration of taste. Enjoy your meal!

 Ingredients: 900 g zucchini, 400 g thin yellow beans, 250 g garden tomatoes, 2 onions, salt, pepper, 1 teaspoon dried basil, 3 tablespoons oil, 1 tablespoon tomato paste, fresh parsley.