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Italian Vegetable Stew

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Italian Vegetable Stew is a hearty, comforting one-pot meal made with a medley of vegetables simmered in a rich tomato broth. Packed with Mediterranean flavor and naturally vegan, it’s perfect for cozy dinners and healthy meal prep.

Ingredients

  1. 2 tbsp olive oil
  2. 1 medium onion, chopped
  3. 3 cloves garlic, minced
  4. 2 carrots, sliced
  5. 2 celery stalks, diced
  6. 1 zucchini, diced
  7. 1 bell pepper, chopped
  8. 1 small eggplant, diced
  9. 2 medium potatoes, peeled and diced (or 1 can cannellini beans, drained and rinsed)
  10. 1 can (28 oz) crushed tomatoes or 2 cups tomato passata
  11. 4 cups vegetable broth or water
  12. 2 tsp Italian seasoning (or 1 tsp each dried basil and oregano, plus 1/2 tsp thyme)
  13. 1 bay leaf
  14. Salt and black pepper to taste
  15. 2 cups spinach or chopped kale (optional)
  16. Fresh parsley or basil, chopped, for garnish (optional)

Instructions

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 5–7 minutes until vegetables begin to soften.

  1. Stir in garlic and cook for 1 minute until fragrant.
  2. Add zucchini, bell pepper, eggplant, and potatoes or beans. Cook for another 5 minutes, stirring occasionally.
  3. Pour in crushed tomatoes and vegetable broth. Add Italian seasoning, bay leaf, salt, and pepper. Stir well.
  4. Bring to a boil, then reduce heat to low, cover, and simmer for 30–40 minutes until vegetables are tender.
  5. If using spinach or kale, stir it in during the last 5 minutes of cooking until wilted.
  6. Taste and adjust seasoning as needed. Remove bay leaf before serving.
  7. Serve hot, garnished with fresh parsley or basil if desired.

Notes

  • Use seasonal vegetables to keep the stew fresh and budget-friendly.
  • Add a splash of balsamic vinegar or lemon juice at the end for brightness.
  • For extra protein, stir in chickpeas or lentils.
  • Simmer uncovered to thicken or add more broth for a soupier consistency.
  • Pairs well with crusty bread or cooked grains like rice or quinoa.

Nutrition

Find it online: https://thefamilycooking.com/italian-vegetable-stew/