Zucchini stew

Zucchini Stew: A Simple, Tasty, and Healthy Recipe

Preparation time: 10 minutes
Cooking time: 40-45 minutes
Total: 50-55 minutes
Number of servings: 4-6

Who doesn't love a delicious and comforting stew? This zucchini stew recipe is not only easy to prepare but also full of flavor and nutrients. Zucchini is a versatile vegetable, rich in water, vitamins, and minerals, and the combination with onion, garlic, and bell peppers creates a dish that will delight your taste buds and bring a touch of sunshine to your plate.

A Brief History of the Recipe

Vegetable stews have been prepared since ancient times, representing an efficient way to use seasonal vegetables. This simple recipe has been passed down through generations, adapting to the tastes and available ingredients. Today, it remains a symbol of healthy cooking, ideal for vegans and vegetarians, as well as anyone who wants to enjoy a delicious meal without many calories.

Ingredients

1 kg fresh zucchini
1 medium onion
6-7 cloves of garlic
3-4 green bell peppers
6 ripe tomatoes
3-4 tablespoons of extra virgin olive oil
Salt and pepper, to taste

Ingredient Details

- Zucchini: Choose young zucchini with smooth skin and no blemishes. They have a more pleasant texture and are less bitter.
- Onion: Sweet or white onions are best, as they add a subtle sweetness.
- Garlic: Opt for fresh garlic cloves, which provide an intense flavor and unmistakable aroma.
- Bell Pepper: You can use green or red bell peppers, depending on your preference. Red bell pepper will add a hint of sweetness.
- Tomatoes: Choose ripe tomatoes to achieve a rich and flavorful sauce. If fresh tomatoes are not available, you can use canned tomatoes.

Preparation Technique

1. Prepare the ingredients: Wash the zucchini, bell peppers, and tomatoes thoroughly. Cut the zucchini into cubes of about 1-2 cm and the bell peppers into strips. Chop the onion finely and crush or finely chop the garlic.

2. Heat the oil: In a large pan or deep pot, pour in the 3-4 tablespoons of olive oil. Heat the oil over medium heat.

3. Sauté the onion and garlic: Add the chopped onion and sauté for 2-3 minutes until it becomes translucent. Then, add the garlic and sauté for another minute, being careful not to burn it, as it will become bitter.

4. Add the bell pepper: Place the sliced bell pepper in the pan. Sauté it together with the onion and garlic for 5-6 minutes until it becomes soft.

5. Incorporate the zucchini: Add the cubed zucchini to the pan. Stir well to combine the ingredients. Cook over medium heat for about 15 minutes, stirring occasionally. The zucchini will release its juices and begin to soften.

6. Add the tomatoes: Once the zucchini has softened, add the cubed tomatoes. Mix everything and season with salt and pepper to taste. Allow to simmer over low heat for 15-20 minutes until the tomatoes break down and a thick sauce forms.

7. Check and adjust: Taste the stew and adjust the seasonings if necessary. If you desire a more intense flavor, you can add some fresh or dried basil.

8. Serving: The zucchini stew is delicious both warm and cold. Serve it with a slice of fresh bread, a green salad, or a portion of rice. You can also add feta cheese for extra flavor.

Useful Tips

- Keep ingredients fresh: Choose seasonal vegetables for the best flavors.
- Vary the recipe: You can add other vegetables, such as carrots or eggplant, for a different taste.
- Cook in advance: The stew keeps well in the fridge for 3-4 days and becomes even tastier after sitting, as the flavors intensify.

Nutritional Benefits

This zucchini stew is an excellent source of vitamins A and C, antioxidants, and fiber. Eating zucchini helps hydrate the body due to its high water content, and garlic has antibacterial and anti-inflammatory properties. Additionally, this dish is low in calories, making it ideal for those looking to maintain their weight or lose weight.

Frequently Asked Questions

1. Can I use frozen zucchini?
Yes, you can use frozen zucchini, but make sure to thaw and drain it well before adding it to the recipe.

2. How can I customize my recipe?
Add fresh herbs like dill or parsley, or spices like cumin or paprika for a different flavor.

3. What side dish pairs best?
This stew pairs well with rice, quinoa, or fresh bread. You can also serve it with a fresh green salad.

4. Can I make the recipe vegan?
This recipe is already vegan, being based solely on vegetables.

The zucchini stew recipe is an excellent choice for a healthy, quick, and delicious meal. Plus, it’s a dish that will remind you of family meals, full of warmth and love. So don't hesitate to try this simple yet flavorful recipe!