Soy-Free Stewed Zucchini
Indulge in the wholesome flavors of this Soy-Free Stewed Zucchini recipe, a vibrant and nourishing dish that's perfect for any meal. Featuring tender zucchini simmered in a rich blend of diced tomatoes, aromatic garlic, and finely chopped onions, this recipe gets its irresistibly fresh taste from a sprinkle of parsley and basil added just before serving. A splash of vegetable broth ties it all together, creating a luscious, plant-based stew that's both light and comforting. Ready in just 40 minutes, this easy-to-make dish is free from soy and packed with natural, garden-inspired goodness. Whether enjoyed as a flavorful side, paired with crusty bread, or served over rice for a heartier main course, this recipe is sure to become a favorite in your kitchen. Perfectly seasoned with sea salt and black pepper, it's a healthy, gluten-free option suited for diverse dietary needs.
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Recipe Information
Ingredients
- 4 medium (about 1.5 lbs) zucchini
- 2 tablespoons olive oil
- 1 medium (finely chopped) yellow onion
- 3 cloves (minced) garlic
- 2 large (diced, about 1.5 cups) tomatoes
- 1 cup vegetable broth
- 2 tablespoons (chopped) fresh parsley
- 2 tablespoons (chopped) fresh basil
- 0.5 teaspoons (or to taste) ground black pepper
- 0.5 teaspoons (or to taste) sea salt
Instructions
Wash and trim the ends of the zucchini. Cut them into small rounds or half-moons, about 1/4-inch thick.
Heat olive oil in a large skillet or pot over medium heat.
Add the chopped onion to the skillet and sauté for 4-5 minutes until softened and translucent.
Add the minced garlic and sauté for an additional 1 minute, stirring frequently to prevent it from burning.
Stir in the diced tomatoes and cook for 3-4 minutes, allowing the tomatoes to slightly soften and release their juices.
Add the sliced zucchini to the skillet and combine well with the other ingredients.
Pour in the vegetable broth and stir. Bring the mixture to a simmer, then reduce the heat to low.
Cover the skillet or pot with a lid and let it cook for 15-20 minutes, stirring occasionally, until the zucchini is tender but not mushy.
Remove the lid and stir in the chopped parsley and basil. Season with sea salt and ground black pepper to taste.
Serve warm as a side dish, or pair with crusty bread or rice for a light main meal. Garnish with extra parsley or basil if desired.
Nutrition Facts
Calories |
239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 13% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 435 mg | 19% | |
| Total Carbohydrate | 33.8 g | 12% | |
| Dietary Fiber | 10.1 g | 36% | |
| Total Sugars | 19.2 g | ||
| Protein | 11.0 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 126 mg | 10% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 2260 mg | 48% | |
*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.
