Seasonal vegetable stew

Seasonal vegetable stew: a delicious recipe for summer days

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

Who doesn't love a delicious stew, full of summer flavors? This seasonal vegetable stew recipe is a perfect choice to take advantage of ripe tomatoes and fresh vegetables, even in the middle of September. Meat-free but full of flavor, this dish is ideal for a light and healthy meal. So, let's get cooking!

Recipe story

Vegetable stews are an essential part of the cuisine, often prepared in households during the summer when garden vegetables are in full swing. This simple and flavorful recipe not only satisfies your appetite but also provides an excellent opportunity to consume fresh vegetables rich in vitamins and nutrients. It is a dish that brings together tradition and innovation in the kitchen, offering a colorful and comforting meal.

Ingredients

- 1 kg ripe and plump tomatoes
- 3 medium onions
- 1 bell pepper
- 1 red pepper
- 1-2 potatoes
- 6 cloves of garlic
- Spices: salt, white pepper, basil or oregano
- 1 packet of Italian salad seasoning by Kotany
- 1 teaspoon sugar
- Olive oil

Step-by-step preparation

1. Preparing the vegetables: Start by washing all the vegetables well. Dice the onion, slice the bell peppers, and cube the potatoes. Finely chop the garlic, which will add extra flavor to the dish.

2. Sautéing the vegetables: In a large pot, add a few tablespoons of olive oil and heat it over medium heat. Add the diced onion and a pinch of salt, letting it sauté until it becomes translucent. This is when the oil will absorb the flavor from the onion.

3. Adding the potatoes: Once the onion is ready, add the cubed potatoes. Stir gently, and after a few minutes, they will start to soften. It is essential to stir occasionally to prevent burning.

4. The tomatoes: While the onion and potatoes are sautéing, peel the tomatoes. A quick method is to plunge them into hot water for a few seconds, then into cold water, which will make the skin come off easily. Cut the tomatoes into pieces and add them to the pot.

5. Seasoning: Add the desired spices, such as white pepper, basil, or oregano, and the packet of Italian salad seasoning. Mix everything well. Let it simmer on low heat, stirring occasionally to prevent sticking.

6. Taste and adjust: As the tomato sauce begins to thicken, taste and adjust the flavors. Add sugar to reduce the acidity of the tomatoes and don't forget the chopped garlic, which will be added towards the end.

7. Finishing the dish: After about 30 minutes of cooking, when the vegetables are well cooked and the sauce has thickened, remove the pot from the heat. The stew is ready to be enjoyed!

Serving

This vegetable stew is served warm, alongside a slice of fresh bread that will soak up the delicious sauce. You can add some crumbled feta cheese on top for extra flavor or a few fresh basil leaves as a garnish.

Useful tips

- Variations: You can experiment with seasonal vegetables according to your preferences. Zucchini, eggplant, or carrots are excellent choices.
- Storage: If you have leftover stew, you can keep it in the fridge for 2-3 days, and the flavor will get even better the next day.
- Calories and nutritional benefits: A serving of stew has approximately 150-180 calories, depending on the oil used. It is a good source of vitamins, minerals, and antioxidants, having a positive impact on health.

Frequently asked questions

- Can I use canned tomatoes? Yes, canned tomatoes can be a good alternative, but make sure to choose one without additives.
- What other spices can I use? You can add spices like turmeric for an exotic touch or chili for a bit of heat.
- Is it suitable for vegans? Absolutely! This recipe is completely vegan and very healthy.

Ideal pairings

This stew pairs perfectly with a fresh green salad or a refreshing drink, such as mint tea or iced lemonade. It can be served as a main dish or as a side with meat dishes for those who prefer a heartier meal.

I hope this recipe inspires you to create a delicious dish filled with summer flavors. Cooking is an art, and with each plate prepared, you can transform simple ingredients into dishes that delight the taste buds. Enjoy your meal!