0 from 6 votes
Easy Zucchini Stew (Mediterranean-Style)
Prepare a delicious Mediterranean zucchini stew. It's an easy-on-the-wallet dish filled with vibrant, fresh tastes.
Prep Time
15 mins
Cook Time
1 hr
Servings: 3 servings
Calories: 221 kcal
Course:
Side Dish , Main Course
Cuisine:
Mediterranean , Italian , Vegan
Ingredients
- 1.2 lbs zucchini 550 g
- 2 medium onions
- 3 roma tomatoes about 300 g/ 10.5 oz, Note 1
- 1 red bell pepper
- 3 garlic cloves Note 2
- 3 tablespoons olive oil + more to drizzle
- 1 tablespoon tomato paste
- 1 teaspoon thyme
- 1 teaspoon sweet paprika
- ½ cup vegetable broth 125 ml
- Fine sea salt and ground black pepper
- small bunch of fresh parsley
- small bunch of fresh dill
- Parmesan or feta optional Note 3
Instructions
- Preheat the oven to 400°F/ 200°C.
- Prepare vegetables: Cut the zucchini into even cubes (about 1 inch/ 2.5 cm). Finely chop the onions, but keep them separated from the rest of the ingredients. Halve and slice the tomato halves. Cut the bell pepper into thin strips. Mince the garlic.1.2 lbs zucchini / 500 g + 2 medium onions + 3 Roma tomatoes + 1 red bell pepper + 3 garlic cloves
- Sauté: Heat the olive oil and sauté the onions with a pinch of salt for 5-6 minutes on low heat. They should get softer but not brown.3 tablespoons olive oil
- Add chopped vegetables, paprika, thyme, tomato paste, vegetable broth, and some salt and pepper. Stir well.1 tablespoon tomato paste + 1 teaspoon thyme + 1 teaspoon sweet paprika + ½ cup vegetable broth / 125 ml + fine sea salt and ground black pepper
- Bake: Cover the pot and place it in the preheated oven. Bake for 20 minutes. Remove the lid, stir well, and bake for another 15-20 minutes or until the vegetables are done to your liking; they should be soft but not mushy (Note 4).
- Stir in the chopped parsley and dill. Adjust the taste with salt and pepper (Note 3) and drizzle the dish with a bit more olive oil before serving.small bunch of fresh parsley + small bunch of fresh dill
- Optional: Add grated Parmesan or cubed or crumbled feta if you like, and stir to allow the cheese to melt slightly.Parmesan or feta optional
Cup of Yum
Notes
- Tomatoes: I prefer Roma tomatoes for this zucchini stew recipe because of their meaty texture and lower water content, which help maintain the stew's thickness. However, other tomatoes can also work. If they have too many seeds, you can remove them or extend the cooking time to reduce excess moisture.
- Don’t skimp on garlic or olive oil; they add tons of flavor.
- Stovetop: You can also cook the stew entirely on the stovetop, but adjust the time as it will probably go faster. However, I prefer to use the oven; slow roasting in the oven adds an extra layer of flavor.
- Cheese is optional but delicious. Use freshly grated Parmesan or good feta (not pre-crumbled). If you add cheese, be careful with the salt; only add more after stirring in the cheese and tasting.
Nutrition Information
Serving
1serving from 3
Calories
221kcal
(11%)
Carbohydrates
20g
(7%)
Protein
5g
(10%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Sodium
853mg
(36%)
Potassium
898mg
(26%)
Fiber
5g
(20%)
Sugar
12g
(24%)
Vitamin A
2571IU
(51%)
Vitamin C
100mg
(111%)
Calcium
67mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 221
% Daily Value*
| Serving | 1serving from 3 | |
| Calories | 221kcal | 11% |
| Carbohydrates | 20g | 7% |
| Protein | 5g | 10% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 853mg | 36% |
| Potassium | 898mg | 19% |
| Fiber | 5g | 20% |
| Sugar | 12g | 24% |
| Vitamin A | 2571IU | 51% |
| Vitamin C | 100mg | 111% |
| Calcium | 67mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.