Italian Vegetable Stew
Warm, comforting, and brimming with vibrant flavors, this Italian Vegetable Stew is the ultimate recipe for hearty, wholesome eating. Packed with a medley of fresh vegetables like zucchini, eggplant, and kale, and simmered with aromatic herbs like basil and oregano in a rich tomato broth, this dish showcases the best of rustic Italian cooking. Ready in just an hour, this vegan-friendly stew (with an optional Parmesan topping) is a nutrient-dense meal perfect for cozy weeknight dinners or meal prep. Serve it with crusty bread or over rice for an irresistibly satisfying experience. Keywords: Italian vegetable stew, hearty vegetable recipe, vegan stew, rustic Italian dish, vegetable meal prep.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 2 medium carrot, peeled and diced
- 2 stalks celery stalks, diced
- 1 medium zucchini, chopped
- 1 medium red bell pepper, chopped
- 1 medium eggplant, diced
- 28 ounces diced tomatoes, canned
- 4 cups vegetable broth
- 4 cups kale, stems removed and chopped
- 2 teaspoons dried basil
- 2 teaspoons dried oregano
- 0.5 teaspoons crushed red pepper flakes
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 0.25 cup fresh parsley, chopped
- 0.5 cup grated Parmesan cheese (optional, for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 5 minutes, stirring occasionally, until softened.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the diced carrots and celery, and cook for 5 more minutes, stirring occasionally.
Stir in the zucchini, red bell pepper, and eggplant, and cook for another 5 minutes.
Add the canned diced tomatoes, vegetable broth, dried basil, dried oregano, crushed red pepper flakes, salt, and black pepper. Stir well.
Bring the stew to a boil, then reduce the heat to low and let it simmer uncovered for 20 minutes.
Add the chopped kale and stir to combine. Simmer for an additional 10 minutes, until the vegetables are tender and the flavors have melded together.
Taste and adjust seasoning with more salt or pepper if needed.
Serve hot, garnished with fresh parsley and grated Parmesan cheese, if desired.
Nutrition Facts
Calories |
261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.3 g | 16% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 1079 mg | 47% | |
| Total Carbohydrate | 31.0 g | 11% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 11.2 g | ||
| Protein | 12.3 g | 25% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 300 mg | 23% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1253 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
