Description
Craving a hearty yet light meal that makes the most of summer’s vibrant produce? This Vegetable Stew is the ultimate answer.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 2 carrots, peeled and sliced
- 2 celery stalks, diced
- 1 medium zucchini, chopped
- 1 yellow squash, chopped
- 1 cup green beans, trimmed and cut
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 tablespoon tomato paste (optional, for depth)
- 1 cup baby spinach or kale (added at the end)
- Fresh parsley or basil for garnish
Optional Add-ins:
- 1 can (15 oz) chickpeas or white beans for protein
- Cooked quinoa, barley, or pasta to make it heartier
Instructions
Step 1: Sauté the base vegetables
Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté for 5–7 minutes until softened and fragrant.
Step 2: Add heartier vegetables
Stir in zucchini, squash, and green beans. Cook for another 3–5 minutes.
Step 3: Pour in liquids and seasoning
Add diced tomatoes (with juice), vegetable broth, tomato paste (if using), basil, oregano, salt, and pepper. Bring to a gentle boil.
Step 4: Simmer and soften
Reduce heat and let the stew simmer uncovered for 20–25 minutes, until all vegetables are tender but not mushy.
Step 5: Add greens and finish
Stir in spinach or kale during the last 2–3 minutes of cooking, just until wilted. Taste and adjust seasoning.
Step 6: Garnish and serve
Serve hot, topped with chopped fresh herbs and a drizzle of olive oil or a squeeze of lemon for brightness.
Notes
- Don’t overcook: Keep some bite for texture
- Season gradually: Taste and adjust as the flavors meld
- Use fresh herbs if possible: Especially in summer, they add brightness
- Prep Time: 15
- Cook Time: 30
- Category: Dinner
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 140
- Fat: 5g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 6g
Keywords: SUMMER VEGETABLE STEW