Description
A vibrant and healthy summer vegetable stew packed with fresh seasonal veggies, herbs, and a light broth. This vegan and gluten-free Mediterranean-inspired dish is perfect as a main course or comforting soup, offering a flavorful, nutritious option that’s easy to prepare and delightful to enjoy year-round.
Ingredients
Scale
Vegetables
- 1 medium onion, diced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 zucchini, chopped
- 1 yellow squash, chopped
- 1 red bell pepper, diced
- 1 cup green beans, trimmed and halved
- 2 large tomatoes, chopped (or 1 can diced tomatoes)
Herbs and Seasonings
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
- 1 tablespoon chopped fresh basil or parsley (optional)
- Juice of 1/2 lemon (optional, for brightness)
Liquids and Oils
- 2 tablespoons olive oil
- 3 cups vegetable broth
Instructions
- Prepare Vegetables and Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add the diced onion, sliced carrots, and celery, then sauté for about 5 minutes until they begin to soften and become fragrant.
- Add Garlic: Stir in the minced garlic and cook for an additional minute, ensuring it does not brown or burn, to release its aromatic flavor.
- Cook Remaining Vegetables: Add the chopped zucchini, yellow squash, diced red bell pepper, and trimmed green beans to the pot. Cook for 5 more minutes, stirring occasionally, to combine flavors and slightly soften the vegetables.
- Add Tomatoes and Broth: Stir in the chopped tomatoes (or canned diced tomatoes) and pour in the vegetable broth. Add dried thyme, oregano, salt, and black pepper. Mix well to evenly distribute seasonings.
- Simmer the Stew: Bring the mixture to a boil, then reduce the heat to maintain a gentle simmer. Let it cook uncovered for 20 to 25 minutes until the vegetables are tender and flavors meld beautifully.
- Final Seasoning and Garnish: Taste the stew and adjust salt and pepper as necessary. Just before serving, stir in chopped fresh basil or parsley and a squeeze of lemon juice for a burst of freshness, if desired.
Notes
- Serve this stew with crusty bread, couscous, or rice for a complete meal.
- Add canned chickpeas or white beans to increase protein content.
- Leftovers can be stored in the refrigerator for up to 4 days; the flavor improves after sitting overnight.
Nutrition
- Serving Size: 1 bowl
- Calories: 150
- Sugar: 8 g
- Sodium: 420 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Protein: 3 g
- Cholesterol: 0 mg
