Ciambotta (Stewed Italian Summer Vegetables)
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Ciambotta (Stewed Italian Summer Vegetables)
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Ciambotta is a southern Italian stew packed full of beautiful summer vegetables, textures and flavour. Made with zucchini, eggplant, bell peppers and tomatoes it's light yet hearty, healthy and delicious!
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Ingredients
- 1 white onion
- 1 zucchini (courgette)
- 1 eggplant (aubergine)
- 3 bell peppers
- 2 medium potatoes (about 350g/12.3oz)
- 1 garlic clove
- 4.5 oz (125g) cherry tomatoes (about 15 tomatoes)
- 5 tablespoons crushed tomatoes or passata
- 1/2 cup (125ml) water
- small handful fresh basil
- 3 tablespoons olive oil
- salt
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Instructions
- Finely chop the onion and add it to a large pan with 2 tablespoons of olive oil and a whole peeled garlic clove. Saute the onion on a medium-low heat.
- Meanwhile, peel and chop the potatoes into medium-sized cubes and add it to the onion. Stir then let it saute on medium-low while you cut the rest of the veg.
- Cut the zucchini, eggplant and bell peppers into medium sized pieces all roughly the same size. Cut the cherry tomatoes in half.
- Add all the veg to the potatoes and drizzle over another 1 tablespoon of olive oil. Add a good pinch of salt, stir then add the crushed tomatoes and water.
- Cover with a lid and let it simmer for 20 minutes until the veggies are soft. Uncover the pan and turn the heat to low, cook for another 15 minutes uncovered.
- Once ready, turn off the heat and add in freshly torn basil leaves. Taste for seasoning and add salt if needed, serve.
Notes
- Adapting the recipe - with recipes like this I always recommend making it as close to the written recipe as you can and then adapt it to your own preference. For example, you might decide to add more tomato or fewer bell peppers or adjust it to whatever veggies you have to than Consistency - Ciambotta is not overly saucy but the consistency will vary depending on how much water is released from the veg. If you need to reduce the liquid just turn up the heat and simmer the veg until it has reduced. In contrast, if you prefer it on the saucy side you can add more crushed or fresh tomatoes. Storage - The Ciambotta will keep well in the fridge for up to 3 days and can be reheated or eaten at room temperature. Serving sizes - the serving size is based on serving this as a side dish.
- Adapting the recipe - with recipes like this I always recommend making it as close to the written recipe as you can and then adapt it to your own preference. For example, you might decide to add more tomato or fewer bell peppers or adjust it to whatever veggies you have to than
- Consistency - Ciambotta is not overly saucy but the consistency will vary depending on how much water is released from the veg. If you need to reduce the liquid just turn up the heat and simmer the veg until it has reduced. In contrast, if you prefer it on the saucy side you can add more crushed or fresh tomatoes.
- Storage - The Ciambotta will keep well in the fridge for up to 3 days and can be reheated or eaten at room temperature.
- Serving sizes - the serving size is based on serving this as a side dish.
Nutrition Information
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Calories
176kcal
(9%)
Carbohydrates
26g
(9%)
Protein
4g
(8%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
32mg
(1%)
Potassium
807mg
(23%)
Fiber
6g
(24%)
Sugar
9g
(18%)
Vitamin A
2076IU
(42%)
Vitamin C
106mg
(118%)
Calcium
39mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6- 8 servings
Amount Per Serving
Calories 176 kcal
% Daily Value*
| Calories | 176kcal | 9% |
| Carbohydrates | 26g | 9% |
| Protein | 4g | 8% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 32mg | 1% |
| Potassium | 807mg | 17% |
| Fiber | 6g | 24% |
| Sugar | 9g | 18% |
| Vitamin A | 2076IU | 42% |
| Vitamin C | 106mg | 118% |
| Calcium | 39mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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