Low food with zucchini and beans, for fasting
Low Stew with Zucchini and Green Beans
When it comes to cooking, nothing compares to the joy of using fresh vegetables. Their vibrant aroma and crunchy texture turn any meal into a feast. Today, I will share with you a simple and delicious recipe, perfect for fasting days: low stew with zucchini and green beans. This recipe is not only tasty but also packed with nutrients, making it ideal for a balanced diet.
Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Servings: 4
Recipe History
Stews have a culinary tradition that dates back to ancient times, with roots in various cultures. This is an excellent way to take advantage of seasonal vegetables, offering a nourishing and tasty meal. Today's dish combines zucchini, which adds a hint of sweetness, with green beans, which provide a crunchy texture. Together with tomatoes and onions, they create a harmonious mix, perfect for days when we want to enjoy a meatless meal.
Ingredients
- 900 g zucchini (preferably zucchinis for a sweeter flavor)
- 400 g thin yellow green beans (you can also use green ones, depending on your preference)
- 250 g garden tomatoes (or canned tomatoes if you don't have fresh ones)
- 2 medium onions
- Salt and pepper to taste
- 1 teaspoon dried basil
- 3 tablespoons olive oil (or vegetable oil)
- 1 tablespoon tomato paste
- Fresh parsley, chopped, for garnish
Step-by-step Preparation
1. Preparing the vegetables: Start by washing the green beans well. Remove the ends and cut them into pieces about 3-4 cm long. Wash the zucchinis, peel them, and cut them into suitable cubes. The onion should be peeled and finely chopped, and the tomatoes, if fresh, peeled and diced.
2. Sautéing the onion: In a large pot, heat the oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until it becomes translucent. This is the ideal moment to add a pinch of salt, which will help the onion release its aroma.
3. Adding the green beans: Place the green beans in the pot and let them steam for 3-4 minutes, stirring occasionally. This step will help them retain their crunchy texture. If you want a more intense flavor, you can add a bit of freshly ground pepper now.
4. Incorporating the zucchini: Add the zucchini cubes to the pot, stirring well. Cook for another 4-5 minutes until they start to soften. This step will help develop the flavors of the vegetables.
5. Preparing the tomatoes: Now it's time to add the diced tomatoes. Mix everything well, then pour in enough water to cover the vegetables. Place a lid on the pot and let it simmer over medium heat for about 15 minutes. This step will allow the vegetables to cook evenly and blend the flavors.
6. Seasoning: When the vegetables are halfway cooked, add salt, pepper, and sweet paprika for a touch of warmth and depth. After this step, continue to cook without the lid to allow the liquid to reduce.
7. Finishing the dish: When the vegetables are well-cooked and the stew has thickened enough, add the tomato paste and dried basil. Mix well and let it cook for another 1-2 minutes. This will enrich the sauce and give it an attractive color.
8. Serving: Once the dish is ready, remove the pot from the heat. Sprinkle fresh chopped parsley on top for an extra touch of freshness. You can serve this dish warm, alongside a slice of fresh bread or plain rice.
Useful Tips
- Choose seasonal vegetables: Using fresh, seasonal vegetables will not only enhance the dish's flavor but also ensure a healthier meal. Buy vegetables from the market, where you can find the best deals.
- Vary the flavors: If you want to experiment, you can try adding other spices like oregano or thyme. These will give a distinct and interesting flavor.
- Cook in large batches: This recipe freezes excellently, so you can make a larger quantity and save it for days when you don’t have time to cook.
- Combine with other dishes: The low stew with zucchini and green beans pairs perfectly with a piece of grilled fish or meat. You can also serve it alongside a fresh green salad for a more substantial meal.
Frequently Asked Questions
- Can I use other vegetables?: Absolutely! This recipe is very versatile. You can add carrots, eggplants, or potatoes, depending on your preferences.
- How can I boost the nutritional value?: Adding plant-based proteins, such as lentils or chickpeas, can turn this dish into an even more nourishing meal.
- Is it suitable for a vegan diet?: Yes, this recipe is 100% vegan and ideal for those following a fasting diet.
Nutritional Benefits
This low stew with zucchini and green beans is not only delicious but also healthy. Zucchini is an excellent source of vitamins A and C, fiber, and antioxidants, while green beans are rich in protein, B vitamins, and minerals. This combination not only provides you with a tasty meal but also contributes to a balanced diet.
The low stew with zucchini and green beans is one of those recipes that brings a smile to your face and warmth to your soul. So, get ready to enjoy a delicious and healthy meal, full of colors and flavors! 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
