Description
A rustic and hearty Italian vegetable stew made with zucchini, eggplant, bell peppers, carrots, and aromatic herbs simmered in a savory tomato base. Comforting, nourishing, and naturally vegan.
Ingredients
- 3 tbsp olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cloves garlic, minced
- 1 medium zucchini, chopped
- 1 medium eggplant, chopped
- 2 bell peppers (any color), chopped
- 1 can (28 oz) diced tomatoes
- 2 tbsp tomato paste
- 4 cups vegetable broth
- 1 bay leaf
- 1 tsp dried thyme
- 1 tsp dried oregano
- Salt and black pepper, to taste
- 2 tbsp fresh basil or parsley, chopped (for garnish)
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; sauté for about 5 minutes until softened.
- Stir in garlic and cook for 1 minute until fragrant.
- Add zucchini, eggplant, and bell peppers. Cook for 8–10 minutes, stirring occasionally.
- Stir in tomato paste, then add diced tomatoes and vegetable broth.
- Add bay leaf, thyme, oregano, salt, and pepper. Mix well.
- Bring to a boil, then reduce heat and simmer uncovered for 30–35 minutes until vegetables are tender and flavors meld.
- Taste and adjust seasoning. Remove bay leaf before serving.
- Garnish with fresh basil or parsley and serve warm.
Notes
- Add cannellini beans or chickpeas for extra protein.
- Include spinach or kale in the last 5 minutes for added greens.
- Add red pepper flakes for a spicy variation.
- Serve over rice, polenta, or with crusty Italian bread.
- This stew freezes well for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Stew
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving (about 2 cups)
- Calories: 250
- Sugar: 10g
- Sodium: 640mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8.5g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 9g
- Protein: 7g
- Cholesterol: 0mg
