Zucchini stew

Zucchini Stew - a recipe full of flavor and freshness

Preparation time: 10 minutes
Cooking time: 30 minutes
Total time: 40 minutes
Number of servings: 4

Welcome to the world of culinary delights! Today I propose a simple yet extremely tasty recipe that will bring to your table a zucchini stew, perfect for warm summer days or for a light dinner full of freshness. This recipe is not only delicious but also healthy, considering the nutritional benefits of vegetables. Let's explore together the necessary steps to achieve a perfect result!

A brief history

Zucchini stew is a traditional dish in many cultures, where zucchini is a staple ingredient. It has been appreciated over time due to its versatility and delicate taste. Zucchini, a member of the squash family, is known for its low-calorie content and richness in vitamins. Moreover, it is a vegetable that cooks quickly, making it ideal for light recipes.

Ingredients

- 1 medium zucchini
- 1 onion
- 1 bell pepper (preferably red or yellow for vibrant color)
- 1 tablespoon of sour cream
- 1 tablespoon of flour
- 400 ml of milk
- 1 teaspoon of Vegeta or salt (to taste)
- 1 bunch of fresh parsley

Ingredient details

1. Zucchini: Choose a firm zucchini, without spots or imperfections. It should be medium-sized for even cooking.
2. Onion: Preferably use white or yellow onion, which adds sweetness to the stew.
3. Bell pepper: The bell pepper adds a note of sweetness and color. You can also experiment with green peppers or even hot peppers if you want a spicier taste.
4. Sour cream: Choose a high-quality sour cream that will enrich the stew's creaminess.
5. Flour: This will help thicken the sauce, giving a velvety consistency to the dish.
6. Milk: Whole milk can be used for a richer taste or plant-based milk for a lighter option.
7. Parsley: Adds a touch of freshness and color at the end.

Step by step

Step 1: Prepare the ingredients

Start by washing the zucchini, bell pepper, and onion well. Cut the zucchini into small cubes, and the onion and bell pepper into larger pieces. These sizes will ensure even cooking and a harmonious integration of flavors.

Step 2: Sauté the vegetables

In a deep pan or pot, add a tablespoon of olive oil and heat it over medium heat. When the oil is hot, add the chopped onion and sauté for 2-3 minutes until it becomes translucent. Then, add the bell pepper and zucchini, stirring gently. Let them sauté for 5-7 minutes until they become slightly soft, but don’t let them cook too long, as we want to maintain a crunchy texture.

Step 3: Boil the vegetables

After the vegetables have sautéed, add about 200 ml of water and a teaspoon of Vegeta (or salt, to taste). Cover the pot with a lid and let everything simmer on low heat for 15-20 minutes. Check occasionally to add more water if necessary.

Step 4: Prepare the thickening

Meanwhile, in a small bowl, mix the flour with the remaining milk (about 200 ml) until you achieve a smooth mixture. This mix will thicken the stew and add a creamy texture. Make sure there are no lumps!

Step 5: Finish the stew

When the zucchini is cooked, add the flour and milk mixture to the pot, stirring continuously to avoid lumps. Let it simmer for 5-7 minutes until the sauce thickens. Finally, add the sour cream and finely chopped parsley, mixing well.

Step 6: Serve with love

The zucchini stew is now ready! You can serve it warm, alongside a portion of polenta or fresh bread. It will absorb the delicious sauce, turning the meal into a true feast.

Useful tips

- Variations: You can also add other vegetables such as carrots or peas for an extra boost of nutrients and flavors.
- Protein source: If you want to turn this dish into a more substantial meal, add cubes of tofu or cooked chicken.
- Seasoning: Experiment with spices such as black pepper, sweet paprika, or herbs de Provence to customize the recipe to your taste.

Frequently asked questions

1. Can I use frozen zucchini?
Yes, but it is recommended to thaw and drain them well before using, to avoid a watery sauce.

2. Is this recipe suitable for vegans?
Absolutely! You can replace sour cream with a plant-based version and milk with almond or soy milk.

3. How long does the stew keep in the fridge?
Zucchini stew keeps well in the fridge for 2-3 days in airtight containers. It can be reheated in the microwave or on the stove.

Nutritional benefits

Zucchini stew is rich in vitamins and minerals such as vitamin C, vitamin A, and potassium. Zucchini is low in calories, having about 16 calories per 100 grams, making it an excellent choice for a balanced diet. Additionally, the sour cream adds a source of healthy fats, which contribute to the absorption of fat-soluble vitamins.

Conclusion

This zucchini stew is more than just a simple recipe; it is a culinary experience that combines taste with health. I hope I have inspired you to try it and, above all, to adapt it to your own preferences. Enjoy your meal!