30-MinuteEasy Vegetable Stew, 150 Calories

Sauté the onion and bell pepper sauté 3 to 5 minutes in olive oil; add the garlic for the last 30 seconds, then cook the zucchini for 5 minutes before anything liquid touches it. Start with less broth than the recipe calls for because zucchini releases its own moisture during the simmer and the stew thins itself. Tomatoes, corn, oregano, and basil go in, then 20 minutes on low. Best eaten fresh the same day; reheats on the stove with a splash of broth.

What goes in

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 zucchinis, chopped
• 2 bell peppers, diced
• 2 cups diced tomatoes (canned or fresh)
• 1 cup vegetable broth
• 1 cup corn kernels (fresh or frozen)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh parsley for garnish

The key ingredient here is the zucchini. When cooked, it releases moisture that helps create a rich broth, making it essential for the stew.

How it comes together

1. Heat the olive oil in a large pot over medium heat. You’ll smell the oil warming. This oil will help sauté the aromatics, which build flavor from the start.
2. Add the onion and garlic, and sauté until softened. You should hear a gentle sizzle, indicating they are cooking properly. This step adds depth to the overall flavor of the stew.
3. Add the chopped zucchinis and diced bell peppers. Cook for about 5 minutes until slightly tender. The vegetables should soften but not lose their shape, ensuring a nice texture.
4. Stir in the diced tomatoes, vegetable broth, corn, oregano, and basil. Bring to a simmer. The mixture will bubble gently, releasing fragrant steam, which means it’s coming together nicely.
5. Reduce the heat and let it cook for about 20 minutes, stirring occasionally. Add salt and pepper to taste. The stew will thicken and deepen in color, which is a sign of proper cooking.
6. Garnish with fresh parsley before serving. The vibrant green makes for a lovely presentation.

Total time: 30 minutes. The stew is done when the vegetables are tender but not mushy.

Servings and nutrition

• Servings: 4
• Calories: 150
• Protein: 5g
• Carbs: 25g
• Fat: 4g
• Fiber: 6g

These are estimates. Exact values depend on specific brands and portion sizes.

Time and temp

• Sauté the aromatics: 3-5 min at medium — onions are translucent, garlic is fragrant.
• Cook the vegetables: 5 min at medium — zucchinis are slightly tender.
• Simmer the stew: 20 min at low — bubbling gently, flavors combined.
• Total: 30 minutes.

The biggest timing mistake is not letting it simmer long enough; this is essential for the flavors to develop.

What goes wrong

• Mistake: Not cooking the onions and garlic long enough.
• Result: The dish lacks depth.
• Fix: Stir until onions are translucent.
• Signal: Aromas fill the kitchen.
• Mistake: Adding too much liquid initially.
• Result: A watery stew that doesn’t have the desired thickness.
• Fix: Start with less broth and add more if needed.
• Signal: The stew should be slightly thick when finished.

Not allowing the stew to simmer adequately separates a good result from a bad one in this dish.

Swaps that don’t break it

• Zucchini to yellow squash: similar texture and flavor, no cooking adjustment needed.
• Corn kernels to peas: adds sweetness, no cooking adjustment needed.
• Vegetable broth to chicken broth: adds a different flavor dimension, no cooking adjustment needed.

Feel free to experiment with these swaps as they won’t alter the essence of the dish significantly.

Serving this

• Crusty bread: perfect for soaking up the stew’s broth.
• Side salad: freshness contrasts well with the cooked vegetables.
• Grilled cheese: a comforting side that pairs nicely with the stew’s texture.

The single pairing that completes the meal is the crusty bread because it provides texture and a chewy contrast to the soft vegetables.

Storing leftovers

Best eaten fresh the same day, but reheats on the stove with a splash of broth for 5-7 minutes, ensuring the vegetables aren’t overcooked again.

• Fridge: 3 days in an airtight container.
• Freezer: not recommended due to the texture changes in the zucchini.
• Next day: flavors deepen, but the zucchini might lose its firmness.

For best results, enjoy the stew fresh when it’s at its best.

One last thing

Understanding that sautéing the aromatics properly makes a huge difference is key for this dish. Next time, consider adding some fresh spinach at the end to introduce a different texture and flavor. This can create a nice balance of warmth and slight bitterness. You’ll find this dish is perfect for busy nights, especially when you’re short on time but want something homemade.

Questions about this recipe

Can I make this ahead of time?

You can prepare the entire stew up to 2 days ahead, refrigerate, and then reheat gently on the stove. Just be mindful that the vegetables might soften further during reheating.

How long does this stew keep in the fridge?

The stew keeps well for about 3 days in the fridge if stored properly in an airtight container.

Can you freeze Summer Vegetable Stew?

Freezing is not recommended as the zucchini tends to get mushy when thawed, negatively affecting texture.

What can I substitute for vegetable broth?

You can use chicken broth for a better flavor if you’re not vegetarian, or even a homemade vegetable stock if you have it on hand.

Feel free to explore this recipe with the intention of making it your own! Don’t forget that to add a touch of protein, consider pairing it with options like this high-protein ramen for a complete meal.

Summer Vegetable Stew

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• Author: amanda-miller
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

A vibrant and flavorful vegetable stew featuring zucchini, tomatoes, and corn, perfect for a quick and healthy meal.

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Ingredients

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• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 zucchinis, chopped
• 2 bell peppers, diced
• 2 cups diced tomatoes (canned or fresh)
• 1 cup vegetable broth
• 1 cup corn kernels (fresh or frozen)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh parsley for garnish

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Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic, and sauté until softened.
3. Add the chopped zucchinis and diced bell peppers. Cook for about 5 minutes.
4. Stir in the diced tomatoes, vegetable broth, corn, oregano, and basil. Bring to a simmer.
5. Reduce the heat and let it cook for about 20 minutes, stirring occasionally. Add salt and pepper to taste.
6. Garnish with fresh parsley before serving.

Notes

Best eaten fresh the same day; reheats on the stove with a splash of broth.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Vegetarian

Nutrition

• Serving Size: 1 serving
• Calories: 150
• Sugar: 4g
• Sodium: 300mg
• Fat: 4g
• Saturated Fat: 0.5g
• Unsaturated Fat: 3.5g
• Trans Fat: 0g
• Carbohydrates: 25g
• Fiber: 6g
• Protein: 5g
• Cholesterol: 0mg