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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 110.3
  • Total Fat: 1.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 168.7 mg
  • Total Carbs: 20.7 g
  • Dietary Fiber: 5.6 g
  • Protein: 5.4 g

View full nutritional breakdown of Zuchinni Mediterranean vegetable stew calories by ingredient
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Zuchinni Mediterranean vegetable stew

Submitted by: CCKELLY3

Introduction

Needed to use up 3 small-med. zuchinni with some other odds and ends in fridge, including garbanzos and some chopped, red bell pepper.
Serve over whole wheat pasta or gnocchi, or use as a filling in an omelette
Needed to use up 3 small-med. zuchinni with some other odds and ends in fridge, including garbanzos and some chopped, red bell pepper.
Serve over whole wheat pasta or gnocchi, or use as a filling in an omelette

Number of Servings: 4

Ingredients

    t teaspoon olive oil
    1 oz water
    3/4 cup (125 g) onion, chopped
    3 medium zucchini, cut in 1/2" thick rounds
    (about 400 grams total)
    4 teaspoons garlic
    1/3 cup sliced red bell pepper (50 g)
    1 teaspoon jalepeno pepper, diced fine
    1 cup canned crushed tomatoes
    3/4 cup (75 g) garbanzo beans
    1/2 cup peas, defrosted
    2 teaspoons turmeric
    1 teaspoon celery seed
    1 teaspoon italian seasoning blend
    1/4 teaspoon chipotle pepper powder
    Salt and pepper to taste


Directions

Makes about 3 1/2 - 4 cups (860 grams total weight) and plan on about 4 servings of 3/4 cup to 1 cup each.

1. Heat the teaspoon of olive oil over medium high flame and add onions, sautee until soft and starting to brown. If oil dries up and they start to burn, add a tablespoon of water, lower flame slightly and cover, if needed. Cook about 3 minutes, after they start to wilt add salt to sweat them, and add the half of each of the seasonings, hold half in reserve to add with tomatoes later.

2. Add the sliced zuchinni rounds, stirring to mix, and adding a bit of water if needed. Add garlic, red pepper, jalepeno and cook on medium heat about 5-8 minutes until the zuchinni browns a little.

3. Add the crushed tomatoes and garbanzo beans and the other half of the spices. Add a little more water if needed, but not too much as the zuchinni will sweat some. Cover, bring to just bubbling, then lower flame and let simmer for 15 minutes, stirring and checking a few times, adding a bit of water if needed.

4. Just before turning off the flame, add the peas and stir to mix. Cover and let sit 5-10 minutes to heat the peas through. This is a good side dish to cook and leave on the back of the stove when done to meld the flavors while you cook the rest of the dinner. Quickly reheat when dinner is ready to serve. This also does served next day, if heated quickly so the vegetables don't get mushy.

Number of Servings: 4

Recipe submitted by SparkPeople user CCKELLY3.






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