Description: This vibrant and flavorful summer vegetable stew is a celebration of fresh, seasonal produce. It’s a simple, wholesome, and incredibly satisfying dish perfect for a light lunch, a cozy dinner, or meal prepping for the week. Packed with vitamins, fiber, and deliciousness, this stew is a guaranteed crowd-pleaser.
Ingredients:
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 2 medium carrots, sliced
- 1 can (14.5 oz) diced tomatoes, undrained
- 2 medium zucchinis, diced
- 1 cup vegetable broth
- 1 teaspoon dried thyme
- Salt and pepper, to taste
- Optional garnishes: Fresh parsley or basil, chopped
Preparation:
This summer vegetable stew is all about simplicity and fresh ingredients. The prep work is straightforward and minimal, focusing on properly preparing the vegetables to ensure even cooking and optimal flavor release.
Step 1: Vegetable Prep – Start by washing all the vegetables thoroughly. Dice the onion into small, even pieces. Mince the garlic finely; this will help it release its flavor quickly and evenly into the oil. Dice the red and yellow bell peppers, removing the seeds and membranes. Slice the carrots into approximately ¼-inch thick rounds. Finally, dice the zucchini into similar-sized pieces as the bell peppers. Consistent sizing ensures even cooking and a more appealing presentation.
Step 2: Aromatics – Heating the Oil – Choose a large, heavy-bottomed pot or Dutch oven for even heat distribution. Pour the olive oil into the pot and place it over medium heat. Allow the oil to heat up until it shimmers slightly.
Step 3: Sautéing the Aromatics – Start by sautéing the diced onion in the heated olive oil. Cook, stirring occasionally, until the onion becomes translucent and softened, usually around 5-7 minutes. Add the minced garlic and continue to sauté for another minute, being careful not to burn it, as burnt garlic can impart a bitter taste to the stew. The aroma of the garlic should fill your kitchen, indicating that it’s ready.
Step 4: Building the Base – Incorporating the Vegetables – Add the sliced carrots to the pot and cook for 2-3 minutes, stirring occasionally, until they begin to soften slightly. This step helps to draw out the sweetness of the carrots and prevents them from being too firm in the finished stew. Next, add the diced zucchini, red bell pepper, and yellow bell pepper. Stir well to combine all the vegetables with the softened onion and garlic.
Step 5: Simmering to Perfection – Adding Liquids and Seasoning – Pour in the can of diced tomatoes, undrained. The juice from the tomatoes adds extra flavor and moisture to the stew. Add the vegetable broth. You can use homemade broth or a good-quality store-bought version. Season the stew with dried thyme, salt, and pepper. Stir thoroughly to ensure the seasoning is evenly distributed.
Step 6: Cooking the Stew – Bring the stew to a gentle simmer. Reduce the heat to low, cover the pot, and cook for 15-20 minutes, or until all the vegetables are tender and the flavors have melded together. Stir occasionally to prevent sticking.
Step 7: Taste and Adjust – Once the stew has simmered, taste it and adjust the seasoning as needed. You may want to add more salt, pepper, or thyme to suit your preferences. If the stew is too thick, add a little more vegetable broth to reach your desired consistency.
Step 8: Serving – Ladle the stew into bowls and serve hot. Garnish with fresh herbs like chopped parsley or basil for added freshness and flavor.
Why You Will Love This Recipe
This Summer Vegetable Stew is more than just a simple dish; it’s a celebration of fresh, seasonal flavors. You’ll love it because it’s:
- Healthy and Nutritious: Packed with vitamins, minerals, and fiber from the array of vegetables, it’s a guilt-free meal option.
- Versatile: You can easily customize it based on what vegetables you have on hand or what’s in season.
- Easy to Make: The recipe is straightforward and requires minimal effort, making it perfect for busy weeknights.
- Delicious: The combination of sweet, savory, and aromatic flavors is incredibly satisfying.
- Budget-Friendly: Made with affordable ingredients, it’s a great way to stretch your grocery budget.
- Freezable: Make a big batch and freeze portions for quick and easy meals later.
Serving Suggestions:
- As a Main Course: Serve on its own as a light yet satisfying meal.
- Over Grains: Serve over couscous, quinoa, rice, or barley for a heartier dish.
- With Bread: Enjoy with a crusty loaf of bread for dipping and soaking up the flavorful broth.
- Topped with Cheese: Sprinkle with grated Parmesan cheese or a dollop of ricotta cheese for added richness.
- With a Side Salad: Pair with a simple green salad for a complete and balanced meal.
- As a Side Dish: Serve alongside grilled chicken, fish, or tofu.
- Elevate the Flavor: Add a squeeze of fresh lemon juice or a swirl of pesto for a bright and flavorful finish.
Tips:
- Use Fresh, Seasonal Vegetables: The better the quality of your vegetables, the more flavorful your stew will be.
- Don’t Overcook the Vegetables: Cook the vegetables until they are tender but still retain some of their texture. Overcooked vegetables will become mushy.
- Adjust the Seasoning to Your Taste: Don’t be afraid to experiment with different herbs and spices to customize the flavor of the stew.
- Add Protein: For a more substantial meal, add cooked chickpeas, white beans, or diced chicken or sausage.
- Make It Vegetarian/Vegan: This recipe is naturally vegetarian and can easily be made vegan by ensuring that your vegetable broth is vegan-friendly.
- Spice It Up: Add a pinch of red pepper flakes for a little heat.
- Enhance the Flavor: A bay leaf added during simmering can infuse the stew with a subtle, aromatic flavor. Remember to remove it before serving.
- Thicken the Stew: If you prefer a thicker stew, you can stir in a cornstarch slurry (1 tablespoon cornstarch mixed with 2 tablespoons cold water) during the last few minutes of cooking.
- Use a Variety of Tomatoes: Instead of just diced tomatoes, try adding a can of crushed tomatoes or tomato sauce for a richer, more complex flavor.
- Roast some of the vegetables: Roasting some of the root vegetables like carrots, sweet potatoes, or squash before adding them to the stew can add more depth of flavor
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Nutritional Information: (Approximate, per serving, based on a 6-serving yield)
- Calories: 150-200
- Protein: 4-6 grams
- Sodium: 300-400mg (depending on broth used)
Conclusion
This Summer Vegetable Stew is a versatile and delicious way to enjoy the bounty of the season. It’s a simple, healthy, and satisfying meal that can be easily customized to suit your taste and preferences. Whether you’re looking for a light lunch, a hearty dinner, or a convenient meal prep option, this stew is sure to become a staple in your kitchen. So, gather your favorite vegetables, grab a pot, and get ready to create a flavorful and nourishing dish that will warm you from the inside out!
5 Questions and Answers About This Recipe:
Q1: Can I use frozen vegetables in this stew?
A: Absolutely! While fresh vegetables are ideal for their flavor and texture, frozen vegetables are a convenient and perfectly acceptable alternative, especially during the off-season. Frozen peas, green beans, or corn would be great additions. Add them during the last 10 minutes of cooking time, as they require less time to cook than fresh vegetables.
Q2: How can I make this stew spicier?
A: There are several ways to add heat to this stew. You can include a pinch of red pepper flakes while sautéing the onions and garlic, add a diced jalapeño pepper along with the bell peppers, or stir in a dash of your favorite hot sauce at the end. Start with a small amount and taste, adding more until you reach your desired level of spiciness.
Q3: Can I make this stew in a slow cooker?
A: Yes, this stew is easily adaptable to a slow cooker. Sauté the onions and garlic as directed in Step 2, then transfer them to your slow cooker along with the remaining ingredients. Cook on low for 6-8 hours or on high for 3-4 hours, or until the vegetables are tender. Note that vegetables may become softer in the slow cooker.
Q4: What if I don’t have vegetable broth? Can I use something else?
A: If you don’t have vegetable broth on hand, you can use chicken broth or beef broth as a substitute, although this will alter the flavor profile slightly. Alternatively, you can use water with a bouillon cube or vegetable bouillon powder. If using just water, you may need to adjust the seasoning to compensate for the lack of flavor from the broth.
Q5: How long will this stew last in the refrigerator?
A: This Summer Vegetable Stew will last for up to 3-4 days in the refrigerator when stored in an airtight container. Make sure to let it cool completely before refrigerating. It’s a great make-ahead meal! You can reheat it on the stovetop over medium heat, stirring occasionally, or in the microwave.
