This light and flavorful zucchini stew is a perfect everyday dish, combining tender zucchini, fresh tomatoes, and aromatic spices.
Rich in fiber and plant-based protein, and low in saturated fat, it’s a nutritious, satisfying meal that’s simple to prepare.
Quick, wholesome, and versatile, this stew works beautifully as a side dish, light lunch, or meal-prep option.
Zucchini Stew With Tomatoes
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.
Chef’s Secrets: Enhancing Flavor And Texture
To achieve maximum depth of flavor, always cook the tomato paste briefly with onions before adding zucchini.
This step intensifies the natural sweetness of the paste and prevents raw, acidic undertones.
When selecting zucchini, choose firm, evenly colored vegetables to maintain texture during cooking.
Avoid overcooking; the zucchini should remain tender yet slightly firm.
For a richer flavor, finish with a drizzle of extra virgin olive oil just before serving.
Serving Suggestions: Delicious Pairing Ideas
This zucchini stew is versatile and pairs well with a variety of dishes.
Serve it alongside a bowl of fluffy rice, warm crusty bread, or a light grain salad for a satisfying meal.
It can also complement grilled fish or chicken, or be enjoyed as a standalone vegetarian entrée.
For added freshness, top with a squeeze of lemon juice or a sprinkle of feta cheese for contrast.
Storage Tips: Keeping Stew Fresh Longer
Allow the stew to cool completely before transferring it to an airtight container.
Refrigerate for up to 4 days, and reheat gently on the stovetop over low heat to preserve texture and flavor.
This stew also freezes well for up to 2 months—thaw overnight in the refrigerator and reheat slowly.
Avoid overcooking during reheating, as zucchini can become mushy if exposed to high heat for too long.
Frequently Asked Questions
1. Can I use frozen zucchini?
Yes, but thaw it first and drain any excess water. Frozen zucchini tends to release more liquid, which can make the stew watery, so cook gently to preserve texture.
2. Can I make this stew spicier?
Absolutely. Add a pinch of red chili flakes, cayenne, or a splash of hot sauce when cooking the spices. Adjust gradually to taste.
3. Can I omit garlic or onions?
While these aromatics add depth, you can reduce or omit them if necessary. Consider using garlic-infused oil or onion powder as substitutes to retain flavor.
4. How can I make this stew more filling?
Add cooked chickpeas, lentils, or quinoa to boost protein and fiber, making it a heartier meal while keeping it plant-based and healthy.
5. Can I prepare this recipe ahead of time?
Yes, it’s perfect for meal prep. Store in the fridge for up to 4 days, or freeze portions for later. The flavors often improve after sitting overnight, making it an ideal make-ahead dish.
