Zucchini Stew with Potatoes
A comforting, plant-based stew featuring zucchini, potatoes, carrots, and bell pepper simmered in a tomato base. Naturally vegan, gluten-free, and fiber-rich, it’s perfect for quick weeknight dinners or make-ahead meals.
Equipment
- 1 large pot (for sautéing and simmering)
- 1 cutting board
- 1 sharp knife
- 1 wooden spoon or spatula
- Measuring Cups and Spoons
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium onion diced
- 5 cloves garlic minced
- 3 medium zucchini about 1.5 pounds, quartered lengthwise and chopped into ½-inch chunks
- 1 pound potatoes gold or yellow, peeled and cut into chunks similar in size to zucchini
- 2 medium carrots peeled and sliced
- 1 red bell pepper cut into large dice
- 1 28-ounce can whole peeled tomatoes with juice
- Salt and pepper to taste
- ½ cup fresh parsley roughly chopped
Instructions
- Prepare the Vegetables: Start by washing all the fresh vegetables thoroughly under running water. Peel the potatoes and cut them into chunks roughly the same size as the zucchini to ensure even cooking. Quarter the zucchini lengthwise, then slice into ½-inch pieces. Peel the carrots and cut them into evenly sized slices. Dice the onion and roughly chop or dice the red bell pepper. Mince the garlic cloves finely. Keeping the vegetables uniform in size will ensure a consistent texture throughout the stew.
- Heat the Olive Oil: Place a large, heavy-bottomed pot over medium heat. Add 2 tablespoons of extra virgin olive oil, letting it warm gently for about a minute. The oil should shimmer slightly but not smoke. Heating the oil properly at the start helps release the flavors of the aromatics in the next steps.
- Sauté the Onion: Add the diced onion to the warm oil. Stir frequently and cook for about 4-5 minutes until the onion becomes soft, translucent, and slightly golden at the edges. This step develops the base flavor for the stew and brings out the natural sweetness of the onion.
- Add the Garlic: Reduce the heat slightly and add the minced garlic. Stir constantly for about 30 seconds to 1 minute, just until fragrant. Be careful not to let the garlic brown or burn, as it can create a bitter taste. This step infuses the oil with a rich, aromatic flavor that will permeate the entire stew.
- Introduce the Main Vegetables: Add the zucchini, potatoes, carrots, and red bell pepper to the pot. Stir well to coat the vegetables in the flavored oil and aromatics. Sauté them together for about 5 minutes, stirring occasionally, until they start to soften slightly. This step ensures the vegetables develop a subtle, caramelized flavor before simmering.
- Add the Tomatoes: Open the 28-ounce can of whole peeled tomatoes and pour them, juice included, over the vegetables. Using a wooden spoon, press down on the tomatoes to break them apart into smaller pieces, creating a thick and chunky base. Stir thoroughly so that the tomatoes evenly coat the vegetables. This step builds the rich, hearty tomato flavor that defines the stew.
- Simmer the Stew: Raise the heat slightly to bring the mixture to a gentle boil. Once boiling, reduce the heat to low and leave the pot uncovered. Let the stew simmer for approximately 30-40 minutes, stirring occasionally. During this time, the potatoes will soften, the flavors will meld together, and the stew will naturally thicken. Test the potatoes with a fork—they should be tender but not falling apart.
- Season to Taste: Once the vegetables are cooked through and the stew has thickened to your liking, season with salt and freshly ground black pepper. Start with a small amount and adjust gradually, tasting as you go. Proper seasoning enhances the natural flavors of the vegetables and tomatoes.
- Finish with Fresh Herbs: Remove the pot from heat and stir in ½ cup of roughly chopped fresh parsley. This adds a bright, fresh note to the stew and balances the rich tomato flavors. Fresh herbs should be added at the end to preserve their vibrant color and aroma.
- Serve and Enjoy: Spoon the stew into warm bowls and serve immediately. This zucchini and potato stew pairs beautifully with crusty bread, a side of grains, or even on its own for a light, satisfying meal. Each bite is comforting, nourishing, and full of rich, layered flavors that make this dish a perfect everyday dinner.
Notes
- Use uniform vegetable sizes for even cooking—especially for potatoes and zucchini—to ensure consistent tenderness.
- Gold or Yukon potatoes are preferred because they hold their shape better than starchy varieties like russets.
- Fresh herbs, such as parsley, should be added at the end to preserve their bright flavor and color.
- For an extra depth of flavor, consider sautéing the vegetables in a splash of white wine before adding tomatoes.
- This stew is naturally vegan and gluten-free, making it suitable for a wide range of dietary preferences.
