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    Home » Recipes » Vegan Soup and Stew Recipes

    Zucchini Stew with Potatoes

    By: Amy Katz · Published: Apr 15, 2019 · Last modified: May 27, 2022 · This post may contain affiliate links. · As an Amazon Associate I earn from qualifying purchases.

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    Special diet: gluten-free, nut-free, soy-free, vegan
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    Bowl of stew in the top image, and stew cooking in a pot in the bottom image.

    Zucchini Stew with Potatoes is a rustic Italian-inspired main dish. This vegan and gluten-free recipe is healthy and loaded with vegetables. Enjoy a warm bowl of this comforting stew on its own or with some crusty bread.

    Bowl of zucchini stew with blue napkin and serving spoon.
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    Zucchini is a summer staple in my house. I love using it to make simple vegan pasta with zucchini, Mediterranean sauteed zucchini and tomatoes, and grilled vegetable skewers.

    And when I want something really easy and comforting, I turn to this zucchini stew. It's a rustic dish that your Italian grandmother would make, if you had an Italian grandmother.

    It's especially perfect during the late summer and early fall when zucchini is abundant and you have more than you know what to do with.

    Jump to:
    • Want to save this recipe?
    • Why you'll love this recipe
    • Ingredients
    • Amy's tip
    • Variations
    • Instructions
    • Serving suggestions
    • Storing and freezing
    • Recipe FAQs
    • More vegan stew recipes
    • 📋 Recipe
    • 💬 Comments

    Why you'll love this recipe

    • It's easy to make in an hour with only 9 ingredients (plus salt and pepper).
    • It's meant to be rustic, so you don't need to worry about chopping the vegetables finely.
    • It's perfect for meal prep and a great way to use up any extra zucchini you have.

    Ingredients

    Labeled ingredients needed to make this recipe.
    Not shown: Olive oil, salt and pepper.

    These ingredients are all easy to find and budget-friendly. And they are all part of a plant-based Mediterranean diet, which is one of the healthiest ways to eat.

    You can use whatever type of potatoes you prefer, such as Russet or red. I like to use my favorite gold potatoes.

    As you can see in the above photo, there's no need to dice the vegetables small for this chunky Italian zucchini stew.

    Amy's tip

    Slice off both ends of the zucchini squash before quartering and chopping them. This will help remove any of the bitterness.

    Variations

    • If you want to boost this meal with some extra protein, I recommend adding in a can of chickpeas, cannellini, or kidney beans.
    • And if you have other vegetables on hand like eggplant, celery, or green beans, they would be wonderful additions to this zucchini stew.
    • In addition, you can substitute basil or your favorite herbs for the parsley. Or skip it and drizzle some vegan pesto sauce on top when serving.

    For the complete list of ingredients with measurements plus recipe instructions, please see the recipe card at the bottom of this post.

    Instructions

    Collage of 4 numbered images showing how to make this recipe.
    1. Saute the onion in a little olive oil until soft. Then add the garlic and saute for about 30 seconds more.
    2. Next add the zucchini, potatoes, carrots, and red bell pepper.
    3. After about 5 minutes, add the canned whole tomatoes with their juice. Smash the tomatoes down into the vegetables with a wooden spoon and break them apart a little.
    4. Once the mixture comes to a low boil, reduce the heat and simmer, stirring occasionally, until the potatoes are tender and the vegetable stew has thickened. Finally, add a little salt and pepper and some fresh parsley and it's time to eat!

    Serving suggestions

    Pot of zucchini spoon with a wooden spoon in it.

    I'm perfectly happy eating a big bowl of this rustic vegetable stew on its own. But if you have some crusty bread like my favorite Bread SRSLY sourdough, warm some up for dipping in the stew. Use code VEGGIESSAVETHEDAY for 15% off your first order.

    Or serve it with a leafy green salad like a spinach, carrots, and chickpea salad or a restaurant-style Italian salad with marinated artichokes, olives, and red onions.

    Storing and freezing

    This chunky vegetable stew is a great make-ahead meal. You can prepare it on the weekend and enjoy it reheated during the week.

    It will last for up to 5 days refrigerated, and you can even freeze it. I like to freeze it in individual servings in glass containers or mason jars. Just be sure to leave a little room at the top since the zucchini stew will expand when frozen.

    To reheat, first defrost the frozen container in the refrigerator overnight. It will be thicker, so you may want to add a little water before reheating it in a pot on the stove or in a microwave-safe bowl.

    Refer to the FDA Food Storage Guidelines for more information.

    Recipe FAQs

    How do you get the bitter taste out of zucchini?

    Zucchini (and cucumbers) produce a compound called cucurbitacin which can make them taste bitter. The best way to combat this is to cut off both ends of the squash before slicing or chopping it.

    Do you have to peel zucchini before cooking?

    No, you do not need to peel zucchini. In fact, it's better to leave the skin on since it contains a lot of the nutrients.

    What does it mean to quarter zucchini?

    To quarter zucchini, first cut off both the ends and discard them. Then slice the squash lengthwise into 2 pieces. Now slice those 2 pieces lengthwise again so you have 4 pieces or quarters.

    More vegan stew recipes

    If you purchased a 3 pound bag of potatoes, you can use one pound to make Zucchini Stew with Potatoes and the other 2 pounds to make Greek roasted potatoes and chickpeas or lemony chickpea and potato Soup. Or try some of these favorite vegan soups and stews:

    • Overhead of white bowl filled with vegetable soup
      Vegan Vegetable Soup with Beans and Potatoes
    • Bowl of stew with a piece of bread on the side.
      Spanish Chickpea Stew with Spinach
    • Cauliflower Chickpea Curry (Vegan)
    • Bowl of red lentil potato soup.
      Red Lentil Potato Soup

    And for even more recipes, join the Vegan Mediterranean Diet Recipes Facebook group for support, inspiration, and fun.

    If you love this recipe, please give it 5 stars! ★★★★★

    📋 Recipe

    Bowl of zucchini stew with serving spoon.

    Zucchini Stew with Potatoes

    Zucchini Stew with Potatoes is a rustic Italian-inspired main dish. This vegan and gluten-free recipe is healthy and loaded with vegetables. Enjoy a warm bowl of this comforting stew on its own or with some crusty bread.
    5 from 62 votes
    Print Pin Rate
    Special diet: gluten-free, nut-free, soy-free, vegan
    Course: Main Course
    Cuisine: Italian, Mediterranean
    Prep Time: 15 minutes minutes
    Cook Time: 45 minutes minutes
    Total Time: 1 hour hour
    Servings: 4
    Calories: 257kcal
    Author: Amy Katz

    Equipment

    • Dutch Oven

    Ingredients

    • 2 Tablespoons olive oil
    • 1 onion, diced
    • 5 cloves garlic, minced
    • 3 medium zucchini, (about 1.5 pounds) sliced lengthwise in quarters then cut in ½ inch chunks
    • 1 pound potatoes, (I use gold potatoes) peeled, quartered, and cut in chunks about the same size as the zucchini
    • 2 medium carrots, peeled and sliced
    • 1 red bell pepper, cut in large dice
    • 1-28 ounce can whole peeled tomatoes with their juice
    • salt and pepper, to taste
    • ½ cup fresh parsley, roughly chopped or torn
    US Customary - Metric
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    Instructions

    • Heat the olive oil in a large pot or dutch oven over medium heat.
    • Saute the onion in the oil for a few minutes until soft and slightly translucent.
    • Add the garlic and saute about 30 more seconds until fragrant.
    • Then add the zucchini, potatoes, carrots and red bell pepper to the pot and saute for 5 minutes.
    • Next add the tomatoes with their juice to the vegetable mixture. Press down the tomatoes and break them apart with a wooden spoon.
    • Bring the stew to a low boil, then lower the heat and simmer,uncovered, stirring occasionally, until the potatoes are tender and the stew has thickened.
    • Season to taste with salt and pepper and remove the stew from the heat.
    • Stir in the parsley and serve.
    Save this recipe to your favorites!Click the blue heart on the right of your screen.

    Notes

    Leftovers can be covered and refrigerated for up to 5 days and reheated on the stove or in a microwave.
    Amy's tip: Slice off both ends of the zucchini squash before quartering and chopping them. This will help remove any of the bitterness.
     
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    Nutrition

    Calories: 257kcal | Carbohydrates: 42g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Sodium: 313mg | Potassium: 1690mg | Fiber: 10g | Sugar: 16g | Vitamin A: 7380IU | Vitamin C: 110.5mg | Calcium: 159mg | Iron: 7.6mg

    Nutritional information is an estimation only.

    More Vegan Soup and Stew Recipes

    • Bowl of soup with lemon and spoon next to it.
      Lemony Chickpea Potato Soup
    • Bowl of black bean chili topped with diced avocado and garnished with a slice of lime.
      Vegan Black Bean Chili
    • Bowl of soup with blue napkin and spoon next to it
      Mediterranean Lentil Soup
    • Bowls of cold tomato soup garnished with cucumber and green bell pepper
      Cold Spanish Soup (Gazpacho Andaluz)

    About Amy

    Amy Katz is a vegan recipe developer, photographer, and Certified Vegan Nutrition Health Coach. She loves sharing delicious plant-based Mediterranean diet recipes that home cooks of all levels can enjoy. Her easy vegan recipes have been featured on HuffPost, LIVESTRONG, Healthline, Parade, VegNews, BuzzFeed, MSN, Greatist, Country Living, Insider, Brit+Co, Well+Good, and more. She lives in Orange County, California with the love of her life, Brad, and their adorable black cat, Ozzy.

    Reader Interactions

    Comments

    All commentsI made thisQuestions
    1. Sabrina

      August 13, 2023 at 6:31 pm

      5 stars
      This recipe is so simple yet so delicious! It reminds me of my Nonna's (AKA Italian Grandmother's) cooking!

      Reply
      • Amy Katz

        August 14, 2023 at 3:21 pm

        Thank you so much, Sabrina!

        Reply
    2. Chloe

      May 21, 2023 at 9:03 am

      Hey there,
      Can I buy 2 or 3 fresh tomatoes, peel them myself, and use them instead of the canned tomatoes?
      Thanks

      Reply
      • Amy Katz

        May 21, 2023 at 2:11 pm

        In this case, I think it will turn out better with the canned tomatoes because of the sauce they are packed in. But if you want to try fresh tomatoes, I would use at least 5 or 6 large ones.

        Reply
      • Miriam

        November 22, 2023 at 3:53 pm

        This was delicious. Had two bowls. Only thing I did different was that I didn’t use oil.

        Reply
    3. Kristen Chamberlain

      May 17, 2023 at 9:28 am

      How well can this tolerate being frozen?

      Reply
      • Amy Katz

        May 17, 2023 at 9:38 am

        It can be frozen. There are details under Storing and Freezing in the post. Personally I usually don't freeze it since it contains potatoes which can change texture when frozen.

        Reply
    4. Laura

      August 12, 2022 at 3:16 pm

      Can you use a 28oz can of crushed tomatoes instead of the whole peeled tomatoes

      Reply
      • Amy Katz

        August 12, 2022 at 4:13 pm

        Hi Laura, Yes you can. It will change the texture a little bit, but it will still be delicious.

        Reply
    5. Dave

      June 30, 2022 at 9:04 pm

      5 stars
      Excellent recipe. The potatoes took a bit longer to cook than expected, I'll probable move to a large dice next time. Definitely a keeper, great taste and texture!

      Reply
      • Amy Katz

        July 01, 2022 at 10:10 am

        So glad you enjoyed it, Dave!

        Reply
    6. Pam

      January 13, 2022 at 5:29 pm

      5 stars
      Delicious & hearty! I added kale & a jalapeño just because I had it & served with grilled sourdough toast. I’ll definitely make this again!

      Reply
      • Amy Katz

        January 13, 2022 at 5:51 pm

        Those are great ideas, Pam! So glad you enjoyed it. 🙂

        Reply
        • Anna kirschoch

          April 28, 2023 at 12:11 pm

          5 stars
          I didn't have whole tomatoes so I used diced and tomatoes on the vine came out delicious!

          Reply
    7. Diana Petrilli

      December 22, 2021 at 7:39 pm

      5 stars
      This is absolutely delicious!!! Just made it again today, so yummy! Thank you for a great recipe!!!

      Reply
      • Amy Katz

        December 23, 2021 at 11:36 am

        I'm so glad you are enjoying it, Diana!

        Reply
    8. Lorraine

      July 19, 2021 at 5:07 pm

      5 stars
      After a trip to the Farmers’ Market, I had an abundance of beautiful veggies. I added some fresh thyme. It was delightful!

      Reply
      • Amy Katz

        July 19, 2021 at 5:17 pm

        I'm so happy to hear that, Lorraine!

        Reply
    9. Sergio Columbo

      April 07, 2021 at 9:13 am

      Sprinkle some grated pecorino romano cheese on when serving and it tastes just like Grandma's

      Reply
      • Amy Katz

        April 07, 2021 at 10:42 am

        Thanks Sergio! I need to find a vegan version of pecorino romano cheese.

        Reply
        • Gregory Carter

          July 19, 2021 at 12:50 pm

          The closest I know of is made by Violife. Their Parmesan(USA) or pecorino(UK), I believe they are the same but I’ve never been out of USA. Best of luck and hope this helps.

          Reply
          • Amy Katz

            July 19, 2021 at 12:54 pm

            Thank you, Gregory! I didn't realize they are the same. I have some Violife Parmesan in my refrigerator right now!

            Reply
    10. Oksana

      February 01, 2021 at 5:15 pm

      5 stars
      Love it!

      Reply
    11. Laurie

      August 01, 2020 at 4:51 am

      This is very similar to my family recipe. I start with marinara base and also use basil leaves. I love the idea of adding carrots and peppers. I also add celery.
      I always make a huge pot and it is never wasted. Great as a side or main course.
      Thanks for sharing!

      Reply
    12. LisaRose

      July 22, 2020 at 8:52 pm

      5 stars
      Never would have thought to pair zucchini with spuds but it’s a winning combo. I subbed basil for the parsley and love how flavorful this stew is. You can really taste each veggie. Thanks, Amy!

      Reply
      • Amy Katz

        July 23, 2020 at 8:15 am

        I'm so glad you enjoyed it, LisaRose! It's one of our favorites. 🙂

        Reply
    13. Chris Oglesby

      April 29, 2020 at 7:22 am

      5 stars
      I substituted herbs de provence for the parsley...yummy!

      Reply
      • Amy Katz

        April 29, 2020 at 11:16 am

        That's such a great idea, Chris! I love herbes de provence.

        Reply
    14. Onio

      September 15, 2019 at 9:39 pm

      Would adding a little vegetable broth be okay?

      Reply
      • Amy Katz

        September 16, 2019 at 9:51 am

        Sure!

        Reply
    15. Margaret

      April 27, 2019 at 8:18 am

      Quick, easy and delicious. This recipe along with many others from Amy site is a keeper.

      Reply
    16. Cheryl

      April 17, 2019 at 6:17 pm

      5 stars
      I was tired after a long day and didn't get home until 7:30 pm. Didn't feel like cooking but didn't want to eat something bad for me so I made this. It is a winner! Thank you!

      Reply
      • Amy

        April 17, 2019 at 7:42 pm

        Thanks Cheryl! I'm so happy you enjoyed it!

        Reply
    17. Diana Reis

      April 16, 2019 at 8:43 am

      This is so yummy. We call it cocozelle and patata, and my dad calls it Hakuna Matata.

      Reply
      • Amy

        April 16, 2019 at 8:58 am

        Love those names!

        Reply

    Leave a Comment Cancel reply

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