Vegan Stewed Zucchini
Indulge in the comforting, wholesome flavors of Vegan Stewed Zucchini, a one-pot dish that's bursting with vibrant ingredients and herby goodness. This recipe transforms tender zucchini into a rich, savory delight, gently simmered in a hearty tomato-based sauce infused with garlic, onion, and a medley of dried herbs like oregano, basil, and smoked paprika. A splash of vegetable broth enhances the stew's depth, while a garnish of fresh parsley adds a bright, fresh finish. Perfect for a quick and nutritious weeknight meal, this vegan zucchini recipe is ready in under 45 minutes and pairs beautifully with crusty bread or a side of rice. Packed with plant-based ingredients and versatile serving options, this dish is ideal for those seeking a healthy, flavorful take on vegetable stews.
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Recipe Information
Ingredients
- 4 medium zucchini
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 large garlic cloves
- 1 14-ounce can diced tomatoes
- 1 tablespoon tomato paste
- 1 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Wash the zucchini and cut them into half-moon slices about 1/4 inch thick.
Peel and finely dice the onion. Mince the garlic cloves.
Heat a large saucepan or deep skillet over medium heat. Add the olive oil and let it warm up for 1 minute.
Add the diced onion to the pan and cook for 3-4 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic and cook for an additional 1-2 minutes, until fragrant.
Add the diced tomatoes (with their juices), tomato paste, and vegetable broth to the pan. Stir well to combine.
Add the dried oregano, dried basil, smoked paprika, salt, and black pepper to the pan. Mix thoroughly.
Bring the mixture to a gentle simmer, then add the zucchini slices. Ensure they are evenly coated in the sauce.
Cover the pan with a lid and let the zucchini stew for 20-25 minutes, stirring occasionally, until the zucchini is tender but not mushy.
Taste and adjust the seasoning as needed. If the sauce is too thick, add a splash of vegetable broth to loosen it.
Garnish with freshly chopped parsley before serving. Serve hot with crusty bread, rice, or enjoy on its own.
Nutrition Facts
Calories |
631 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.0 g | 42% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1634 mg | 71% | |
| Total Carbohydrate | 77.8 g | 28% | |
| Dietary Fiber | 19.2 g | 69% | |
| Total Sugars | 38.4 g | ||
| Protein | 20.4 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 276 mg | 21% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 3851 mg | 82% | |
*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.
