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.
Zucchini is a summer staple in my house. I love using it to make Easy Vegan Spaghetti with Zucchini, Mediterranean Tomato and Zucchini Saute, and Vegan Pasta Bake. And sometimes I like to grill it and dip it in Cashew Ranch Dressing as a snack.
This vegetable stew is easy to make in about an hour. This rustic dish will remind you of a recipe your Italian grandmother would make, if you had an Italian grandmother. It's especially perfect during the summer when zucchini is abundant and you have more than you know what to do with.
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Ingredients
- olive oil
- onion
- garlic
- potatoes
- zucchini
- carrots
- red bell pepper
- canned whole tomatoes
- salt and pepper
- fresh parsley
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.
Instructions
The only special equipment you need to make this zucchini stew is a large pot or dutch oven. I'm a big fan of Le Creuset, but Cuisinart is another great choice at a more affordable price.
- The first step in making this recipe is to saute the onion in a little olive oil.
- Then add the garlic and saute for about 30 seconds.
- Next the zucchini, potatoes, carrots, and red bell pepper join the party.
- 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.
- 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!
Variations
I'm perfectly happy eating a big bowl of this rustic vegetable stew on its own. But if you have some crusty bread like Bread SRSLY sourdough, heat some up for dipping in the stew.
And if you want to boost this meal with some extra protein, I recommend adding in a can of chickpeas, cannellini, or kidney beans. Moreover, if you have other vegetables on hand like eggplant, celery, or green beans, they would be wonderful additions to this zucchini stew.
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.
More vegetable-based recipes
If you purchased a 3 pound bag of potatoes, you can use one pound to make Zucchini Stew with Potatoes and the other two pounds to make Greek Lemon Roasted Potatoes with Chickpeas. Or try some of these favorites:
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
Zucchini Stew with Potatoes
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
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.
Notes
Nutrition
Nutritional information is an estimation only.
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Pam
Delicious & hearty! I added kale & a jalapeño just because I had it & served with grilled sourdough toast. I’ll definitely make this again!
Amy Katz
Those are great ideas, Pam! So glad you enjoyed it. 🙂
Diana Petrilli
This is absolutely delicious!!! Just made it again today, so yummy! Thank you for a great recipe!!!
Amy Katz
I'm so glad you are enjoying it, Diana!
Lorraine
After a trip to the Farmers’ Market, I had an abundance of beautiful veggies. I added some fresh thyme. It was delightful!
Amy Katz
I'm so happy to hear that, Lorraine!
Sergio Columbo
Sprinkle some grated pecorino romano cheese on when serving and it tastes just like Grandma's
Amy Katz
Thanks Sergio! I need to find a vegan version of pecorino romano cheese.
Gregory Carter
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.
Amy Katz
Thank you, Gregory! I didn't realize they are the same. I have some Violife Parmesan in my refrigerator right now!
Oksana
Love it!
Laurie
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!
LisaRose
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!
Amy Katz
I'm so glad you enjoyed it, LisaRose! It's one of our favorites. 🙂
Chris Oglesby
I substituted herbs de provence for the parsley...yummy!
Amy Katz
That's such a great idea, Chris! I love herbes de provence.
Onio
Would adding a little vegetable broth be okay?
Amy Katz
Sure!
Margaret
Quick, easy and delicious. This recipe along with many others from Amy site is a keeper.
Cheryl
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!
Amy
Thanks Cheryl! I'm so happy you enjoyed it!
Diana Reis
This is so yummy. We call it cocozelle and patata, and my dad calls it Hakuna Matata.
Amy
Love those names!