Description
A vibrant and healthy Summer Vegetable Stew packed with fresh seasonal vegetables, aromatic herbs, and a light vegetable broth. This vegan and gluten-free stew is perfect for warm weather meals or as a comforting side dish, highlighting the natural flavors and colors of summer produce.
Ingredients
Scale
Vegetables
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 carrots, sliced
- 1 zucchini, chopped
- 1 yellow squash, chopped
- 1 red bell pepper, diced
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 2 cups diced tomatoes (canned or fresh)
Liquids & Seasonings
- 1 tablespoon olive oil
- 2 cups vegetable broth
- 1 teaspoon Italian seasoning
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
- 1/4 cup chopped fresh basil or parsley
Instructions
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Add the diced onion and sliced carrots and sauté for 5 minutes until they begin to soften, releasing their flavors.
- Add garlic: Stir in the minced garlic and cook for an additional minute, allowing the garlic to become fragrant without burning.
- Cook vegetables: Add the chopped zucchini, yellow squash, diced red bell pepper, and green beans to the pot. Sauté for 3 to 4 minutes, slightly softening the vegetables while retaining some crunch.
- Add liquids and seasoning: Stir in the diced tomatoes, vegetable broth, Italian seasoning, red pepper flakes if using, and season with salt and black pepper to taste. Bring the mixture to a boil.
- Simmer: Reduce the heat to low and cover the pot. Let the stew simmer gently for 15 to 20 minutes, or until all vegetables are tender and flavors meld together.
- Finish with fresh herbs: Just before serving, stir in the chopped fresh basil or parsley to add a burst of freshness. Taste and adjust seasoning if needed.
- Serve: Serve the stew warm, ideally with crusty bread or over cooked grains such as quinoa or rice to make a complete meal.
Notes
- You can substitute or add other seasonal vegetables like corn, eggplant, or potatoes to tailor the stew to what’s available.
- Leftovers often taste even better the next day as flavors have time to develop.
- This stew freezes well; store leftovers in an airtight container for up to 2 months.
Nutrition
- Serving Size: 1 bowl
- Calories: 130
- Sugar: 7g
- Sodium: 430mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 3g
- Cholesterol: 0mg
