Description

This Fresh & Flavorful Summer Vegetable Stew is a light, healthy, and hearty one-pot meal packed with vibrant summer vegetables, fragrant herbs, and wholesome beans or grains. Perfect for a quick and nourishing dinner, it combines zucchini, yellow squash, bell pepper, and tomatoes simmered in a savory broth, making a delicious, comforting stew suitable for a vegetarian diet.

Ingredients

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Vegetables and Aromatics

2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
2 medium zucchini, diced
1 yellow squash, diced
1 red bell pepper, chopped

Liquids and Canned Goods

1 can (14.5 oz) diced tomatoes with juice
1 1/2 cups vegetable broth
1 can (15 oz) cannellini or chickpeas, drained and rinsed (optional)

Grains (Optional)

1/2 cup cooked quinoa or barley

Herbs and Spices

1 teaspoon dried oregano
1 teaspoon dried basil
Salt and freshly ground black pepper, to taste
Pinch of red pepper flakes for heat
Fresh parsley or basil, chopped (for garnish)

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Instructions

Sauté Onion: Heat olive oil in a large pot over medium heat. Add diced onion and sauté until translucent, about 3 to 4 minutes, stirring occasionally to prevent burning.
Add Garlic: Add the minced garlic to the pot and cook until fragrant, about 1 minute, being careful not to let it brown.
Cook Vegetables: Add the diced zucchini, yellow squash, and chopped red bell pepper. Cook for 5 to 7 minutes, stirring occasionally, until vegetables begin to soften.
Add Tomatoes and Broth: Stir in the canned diced tomatoes with their juice and the vegetable broth. Then season with dried oregano, dried basil, salt, black pepper, and a pinch of red pepper flakes for a bit of heat.
Simmer Stew: Bring the mixture to a gentle simmer. Once simmering, reduce heat to low, cover the pot, and let it cook for 20 minutes until the vegetables are tender and flavors meld together.
Add Chickpeas or Grains: In the last 5 minutes of cooking, stir in the drained and rinsed chickpeas or your choice of cooked quinoa or barley to heat through and add protein and texture.
Adjust Seasoning and Serve: Taste and adjust seasoning with additional salt or pepper if needed. Serve the stew hot, garnished with freshly chopped parsley or basil for a fresh finishing touch.

Notes

Use cannellini beans or chickpeas for added protein and texture; feel free to omit for a purely vegetable stew.
Cooked grains like quinoa or barley can be added to make the stew more filling and hearty.
If preferred spicier, increase the amount of red pepper flakes.
This stew is excellent as leftovers and actually tastes better the next day as the flavors develop.
For a gluten-free version, ensure that the vegetable broth and grains used are certified gluten-free.
Fresh herbs can be substituted or combined with dried according to availability.