This hearty Zucchini Stew with Potatoes is a vibrant, plant-based dish that’s perfect for weeknight dinners or meal prep.
Packed with fiber-rich vegetables, plant-based protein, and heart-healthy olive oil, it’s naturally low in saturated fat.
Quick to prepare and easy to cook, this comforting stew delivers satisfying flavors while supporting a nutritious, wholesome lifestyle.
Zucchini Stew with Potatoes
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.
Chef’s Secrets for Maximum Flavor
To elevate this stew, focus on layering flavors from the beginning.
Start by gently sautéing the onion until soft and golden; this caramelization adds subtle sweetness.
Toasting the garlic just until fragrant prevents bitterness and ensures a balanced taste.
Pressing the canned tomatoes as they enter the pot releases their juices, allowing them to meld seamlessly with the vegetables.
Low, slow simmering gives the potatoes time to absorb the tomato essence while thickening the stew naturally.
Finally, fresh parsley stirred in at the end brightens the overall dish, providing a fresh counterpoint to the rich tomato base.
Serving Suggestions to Impress Everyone
Serve this zucchini and potato stew as a satisfying main course with a slice of warm, crusty bread to soak up the tomato broth.
For a more filling meal, pair it with cooked quinoa, brown rice, or a side of couscous.
A light drizzle of extra virgin olive oil or a sprinkle of nutritional yeast adds richness and a subtle depth of flavor.
Garnish with additional fresh parsley for color and aroma, and consider a few chili flakes if you enjoy a gentle heat.
This dish is equally delightful for casual dinners or cozy family meals.
Storage Tips for Best Results
Store any leftover stew in an airtight container in the refrigerator for up to 5 days.
Reheat gently on the stove over low heat or in the microwave, stirring occasionally to restore its creamy texture.
For longer storage, this stew freezes well—portion it into freezer-safe containers and keep it for up to 3 months.
When thawing, let it sit overnight in the refrigerator and reheat slowly to preserve the vegetables’ texture and flavor.
Adding fresh herbs just before serving helps revive the vibrant taste after freezing or refrigeration.
Frequently Asked Questions
1. Can I use other vegetables instead of zucchini?
Absolutely! Yellow squash, bell peppers of different colors, or even green beans can be substituted. Just ensure the vegetables are cut into similar sizes so they cook evenly with the potatoes.
2. Can I make this stew ahead of time?
Yes! This stew tastes even better the next day, as the flavors continue to meld. Prepare it a day in advance, store it in the refrigerator, and reheat gently before serving.
3. Is this stew suitable for freezing?
Yes, it freezes very well. Divide the cooled stew into freezer-safe containers and store for up to 3 months. Thaw in the refrigerator overnight and reheat slowly on the stove to retain texture and flavor.
4. What type of potatoes work best?
Gold or Yukon potatoes are ideal because they hold their shape during cooking. Avoid very starchy varieties like russets, as they may break down too much and make the stew overly thick.
5. Can I add protein to make it more filling?
Yes! For a plant-based protein boost, consider adding cooked chickpeas, lentils, or white beans toward the end of cooking.
They blend beautifully with the vegetables and absorb the tomato flavors, enhancing both nutrition and texture.
