For Two: Mediterranean Zucchini Stew

This Mediterranean zucchini stew is a light, flavorful, and incredibly easy dish perfect for a weeknight dinner for two. Packed with fresh vegetables, aromatic herbs, and a bright tomato base, this stew celebrates the vibrant flavors of the Mediterranean. It’s a comforting and healthy meal that’s both satisfying and simple to prepare. Whether you’re a seasoned cook or just starting out, this recipe will become a staple in your repertoire.

A Taste of the Mediterranean in Every Bite

This stew captures the essence of Mediterranean cuisine, known for its fresh ingredients and simple preparations. Zucchini, the star of the show, is complemented by the sweetness of bell peppers, the tang of tomatoes, and the herbaceous notes of oregano and basil. A touch of garlic and onion adds depth, while a drizzle of olive oil brings everything together in perfect harmony. The result is a dish that’s both flavorful and nourishing, offering a taste of the sun-drenched Mediterranean in every spoonful.

Why You’ll Love This Recipe

• Quick and Easy: This stew comes together in under 30 minutes, making it ideal for busy weeknights.
• Healthy and Nutritious: Packed with vegetables, this stew is a great source of vitamins, minerals, and fiber.
• Customizable: Feel free to add other vegetables like eggplant, chickpeas, or spinach to tailor the stew to your liking.
• Vegetarian and Vegan-Friendly: This recipe is naturally vegetarian and vegan, making it a great option for plant-based eaters.
• Delicious and Flavorful: The combination of fresh vegetables and aromatic herbs creates a truly satisfying and flavorful dish.

Ingredients for Your Zucchini Stew

To create this delightful Mediterranean zucchini stew, you’ll need a handful of fresh, simple ingredients. The quality of your ingredients will directly impact the final flavor of the dish, so choose the freshest produce you can find.

• Zucchini: 2 medium zucchini, diced
• Onion: 1/2 medium onion, chopped
• Bell Pepper: 1/2 bell pepper (any color), diced
• Garlic: 2 cloves garlic, minced
• Canned Diced Tomatoes: 1 (14.5-ounce) can diced tomatoes, undrained
• Olive Oil: 2 tablespoons
• Dried Oregano: 1 teaspoon
• Dried Basil: 1/2 teaspoon
• Salt and Black Pepper: To taste
• Fresh Parsley: Chopped, for garnish (optional)
• Lemon wedge: to serve (optional)
• Red Pepper Flakes: (optional)

Tips for Ingredient Selection

• Zucchini: Choose zucchini that is firm to the touch and has a smooth, unblemished skin. Avoid zucchini that is soft or has bruises.
• Bell Pepper: Select a bell pepper that is brightly colored and has a firm, crisp texture.
• Canned Diced Tomatoes: Opt for high-quality canned diced tomatoes for the best flavor. You can also use fresh tomatoes if they are in season.
• Olive Oil: Use a good quality extra virgin olive oil for the best flavor and health benefits.

Step-by-Step Instructions for Perfect Stew

Making this Mediterranean zucchini stew is incredibly straightforward. Follow these simple steps for a delicious and satisfying meal:

1. Sauté the Aromatics: Heat the olive oil in a medium saucepan or pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic.

2. Add the Vegetables: Add the diced zucchini and bell pepper to the pot. Cook, stirring occasionally, until the vegetables begin to soften, about 5-7 minutes.

3. Stir in the Tomatoes and Seasonings: Pour in the canned diced tomatoes (undrained). Stir in the dried oregano, dried basil, salt, and pepper. Bring the stew to a simmer.

4. Simmer and Thicken: Reduce the heat to low, cover the pot, and simmer for 15-20 minutes, or until the zucchini is tender. Stir occasionally to prevent sticking.

5. Serve and Garnish: Remove from heat. Taste and adjust seasonings as needed. Garnish with fresh parsley, if desired. Serve hot with a lemon wedge, crusty bread, or a side of couscous.

Variations and Additions

• Add Protein: Add cooked chickpeas, white beans, or lentils for a heartier stew.
• Spice it Up: Add a pinch of red pepper flakes for a little heat.
• Add Greens: Stir in a handful of spinach or kale during the last few minutes of cooking for added nutrients.
• Make it Creamy: Stir in a spoonful of plain Greek yogurt or crème fraîche just before serving for a creamy texture.
• Other Vegetables: Eggplant or mushrooms add a pleasant texture and flavor.

Serving Suggestions and Pairings

This Mediterranean zucchini stew is delicious on its own, but it also pairs well with a variety of sides and accompaniments. Here are a few serving suggestions:

• Crusty Bread: Serve with crusty bread for dipping into the flavorful broth.
• Couscous or Quinoa: Serve over a bed of couscous or quinoa for a more substantial meal.
• Grilled Chicken or Fish: Serve as a side dish with grilled chicken or fish.
• Feta Cheese: Crumble feta cheese over the stew for a salty and tangy flavor.
• Lemon Wedge: Squeeze a lemon wedge over the stew for a bright and refreshing finish.
• Side Salad: Combine with a green salad for a complete and balanced meal.

Tips for Serving

• Serve the stew hot, garnished with fresh parsley and a drizzle of olive oil.
• If you’re serving with couscous or quinoa, cook the grains according to package directions.
• For a more elegant presentation, serve the stew in individual bowls.

Frequently Asked Questions (FAQ)

This section addresses some common questions about making Mediterranean zucchini stew.

Q: Can I use fresh tomatoes instead of canned?

A: Yes, you can definitely use fresh tomatoes. You’ll need about 1 pound of fresh tomatoes, peeled and diced. Add them to the stew at the same time you would add the canned tomatoes.

Q: Can I freeze this stew?

A: Yes, this stew freezes well. Allow it to cool completely before transferring it to an airtight container. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

Q: How long will the stew last in the refrigerator?

A: This stew will last for 3-4 days in the refrigerator. Store it in an airtight container.

Q: Can I add meat to this stew?

A: Yes, you can add cooked chicken, sausage, or ground beef to this stew for a heartier meal. Add the cooked meat during the last 10 minutes of cooking time.

Q: Can I use different vegetables?

A: Absolutely! Feel free to experiment with other vegetables like eggplant, mushrooms, or spinach. Just be sure to adjust the cooking time as needed.

Q: What if I don’t have dried oregano or basil?

A: You can substitute with other dried herbs like Italian seasoning or thyme. Or, you can use fresh herbs – just add them towards the end of cooking to preserve their flavor.