By: Amy Katz · Published: · Last modified:
5 from 63 votes
Jump to Recipe Pin
Special diet: gluten-free, nut-free, soy-free, vegan
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 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:
- 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
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.
🌱 5 Secrets To Cooking The Vegan Mediterranean Diet Way
Get the FREE 5-day mini email course!
Instructions
- Saute the onion in a little olive oil until soft. Then add the garlic and saute for about 30 seconds more.
- Next add the zucchini, potatoes, carrots, and red bell pepper.
- 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!
Serving suggestions
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.
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:
- Vegan Vegetable Soup with Beans and Potatoes
- Spanish Chickpea Stew with Spinach
- Vegan Cauliflower Chickpea Curry
- Red Lentil Potato Soup
And for even more recipes, join the Vegan Mediterranean Diet Recipes Facebook group for support, inspiration & fun!
If you love this recipe, please give it 5 stars! ★★★★★
📋 Recipe
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 63 votes
Print Pin
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
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
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.
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
- Vegan Pesto Orzo Soup
- Lemony Chickpea Potato Soup
- Vegan Black Bean Chili
- Mediterranean Lentil Soup
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
Sabrina
This recipe is so simple yet so delicious! It reminds me of my Nonna's (AKA Italian Grandmother's) cooking!Reply
Amy Katz
Thank you so much, Sabrina!
Reply
Chloe
Hey there,
Can I buy 2 or 3 fresh tomatoes, peel them myself, and use them instead of the canned tomatoes?
ThanksReply
Amy Katz
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
This was delicious. Had two bowls. Only thing I did different was that I didn’t use oil.
Reply
« Older Comments
5 from 63 votes (53 ratings without comment)
