During the fresh vegetable season, for lunch or dinner, you can cook appetizing and healthy stews made of zucchini, potatoes and tomatoes. Despite the low calorie content, this vitamin dish for a long time gives a feeling of satiety and energizes.
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The recipe for vegetable stew
Essential Ingredients:
- 5-6 potatoes;
- 1 zucchini;
- 1 carrot;
- 3-4 tomatoes;
- 2 bell peppers;
- 1 onion;
- 6 tablespoons of vegetable oil;
- 4 cloves of garlic;
- greens of parsley and dill;
- salt.
Peel and dice the onions. Wash carrots, zucchini, tomatoes, bell peppers and potatoes thoroughly. Zucchini cut into small cubes. Peel the potatoes and cut them into cubes just like zucchini. If young potatoes are used to make stew, it is best not to peel it, since almost all nutrients and vitamins accumulate in the peel.
Grate peeled carrots on a coarse grater. Cut bell pepper in half, remove seeds and cut into strips. In heated vegetable oil, fry the onions until golden brown. Then add the grated carrots and fry, stirring, a few more minutes. Add potatoes, zucchini, bell pepper and mix.
Zucchini contains vitamins A, C, B1, B3, as well as trace elements important for the body: magnesium, calcium, iron, potassium and others.
Cover tightly and simmer over low heat until the potatoes are ready (approximately 20-25 minutes). If necessary, add a small amount of boiling water during stewing. While vegetables are cooked, peel and finely chop the garlic.
Wash the tomatoes, remove the stalks and cut into small pieces. When the potatoes become soft, add tomatoes to the vegetables, mix well and simmer for about 5 minutes. Add chopped garlic, salt, bring to a boil and turn off. The taste and aroma of the dish will become even brighter and richer if you let it brew for 15-20 minutes, and only then serve it to the table.
The word "stew" has foreign roots. It comes from the French ragoûter, which translates as "stimulate appetite."
How to serve vegetable stew from zucchini, potatoes and tomatoes?
Vegetable stew is equally tasty both hot and cold.
The dish can be served as an independent dish or as a side dish for various dishes of meat, fish, poultry.
When serving stew with vegetables, you can sprinkle with chopped fresh herbs and pour sour cream sauce or thick homemade yogurt. Salads made from fresh cucumbers, radishes and green leafy vegetables go especially well with vegetable stew.
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Vegetable stew in the oven.