Zucchini Stew With Tomatoes
A light and nourishing zucchini stew simmered with tomatoes, garlic, and fragrant spices. Quick to make, packed with fiber, and naturally low in saturated fat, this versatile dish is perfect as a side, light lunch, or meal-prep option.
Equipment
- 1 large skillet or sauté pan
- 1 cutting board
- 1 chef’s knife
- 1 wooden spoon or spatula
- 1 measuring tablespoon
- 1 measuring teaspoon
Ingredients
- 2 tablespoons olive oil
- 1 medium onion finely chopped
- 1 tablespoon tomato paste
- 2 medium zucchini about 1 pound, diced
- 3 medium tomatoes peeled and chopped
- 4 garlic cloves minced
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon ground cumin
- ¼ teaspoon dried thyme
- ½ teaspoon paprika
- 1 tablespoon fresh parsley chopped (for garnish)
Instructions
- Prepare the Vegetables: Start by thoroughly washing the zucchini and tomatoes. Peel the tomatoes if desired for a smoother texture, then chop them into medium-sized pieces. Dice the zucchini into uniform chunks to ensure even cooking. Peel and finely chop the onion, and mince the garlic cloves. Having all your ingredients prepped before you start cooking will make the process smooth and stress-free.
- Heat the Olive Oil: Place a large skillet or sauté pan over medium heat and pour in the olive oil. Allow it to warm gently for a minute until it shimmers slightly but does not smoke. Properly heated oil ensures that the onions cook evenly and release their natural sweetness without burning.
- Sauté the Onions: Add the chopped onion to the warm oil and stir with a wooden spoon or spatula. Cook the onions over medium heat until they become translucent and soft, about 5 minutes. Stir occasionally to prevent sticking and ensure even browning. You’ll notice a fragrant, slightly sweet aroma as the onions caramelize lightly.
- Incorporate the Tomato Paste: Reduce the heat slightly and add the tomato paste to the pan. Stir it into the onions and allow it to cook for about one minute. Cooking the tomato paste briefly helps to deepen its flavor and remove the raw taste. If the mixture becomes too thick or starts to stick, add a small splash of water to loosen it gently.
- Add the Zucchini: Toss the diced zucchini into the pan with the onions and tomato paste. Stir the mixture to coat the zucchini evenly in the oil and tomato paste. Cook for 2–3 minutes, stirring occasionally, until the zucchini begins to soften slightly but still holds its shape. This step ensures the zucchini absorbs the flavors of the tomato paste and spices.
- Simmer with a Lid: Cover the pan with a lid and allow the zucchini to cook over medium-low heat for approximately 5 minutes. The lid traps steam, which helps the zucchini soften more evenly without drying out. Check once midway through and gently stir to prevent sticking.
- Add Tomatoes, Garlic, and Spices: Uncover the pan and add the chopped tomatoes, minced garlic, salt, black pepper, cumin, thyme, and paprika. Stir everything together so the spices coat the vegetables evenly. The tomatoes release their juices during cooking, forming a naturally rich and flavorful sauce.
- Cook Until Tender: Cover the pan again and let the stew simmer on medium-low heat for 20 minutes. Stir occasionally to ensure nothing sticks to the bottom. During this time, the zucchini will become tender, the tomatoes will break down, and the flavors of garlic and spices will fully infuse into the vegetables. The resulting aroma will be warm, savory, and inviting.
- Taste and Adjust Seasoning: After simmering, taste the stew and adjust the seasoning if necessary. Add a little more salt, pepper, or paprika to suit your preference. This step ensures your dish is perfectly balanced and flavorful.
- Garnish and Serve: Turn off the heat and sprinkle the chopped fresh parsley over the stew. The parsley adds a burst of color and a fresh, herbaceous flavor that brightens the dish. Serve the zucchini stew warm as a wholesome side dish or a light main course. It pairs beautifully with rice, bread, or a simple grain salad.
Notes
- Use fresh, in-season zucchini and tomatoes for the brightest flavor. Summer produce works best, but high-quality canned tomatoes can be substituted in a pinch.
- Dice the zucchini uniformly to ensure even cooking, but feel free to cut larger chunks for a chunkier stew texture.
- Adjust the spices according to your taste; paprika, cumin, and thyme create a warm, aromatic base, but adding a pinch of chili flakes can give a subtle kick.
- Fresh herbs like dill or basil can replace parsley for a slightly different flavor profile.
- This dish is naturally low in saturated fat, rich in fiber, and includes plant-based protein, making it a wholesome option for daily meals.
