Easy Courgette Stew
This easy courgette stew is packed with the flavours and health benefits of the Mediterranean. With zucchini, peppers and tomatoes, combined with beans and potatoes, it's a complete one-pot meal.
Equipment
- large lidded pan
Ingredients
- 1 tablespoon olive oil
- 1 onion peeled and chopped
- 2 cloves garlic peeled and very finely chopped
- 600 g courgettes cut into 1.5cm dice
- 400 g potatoes cut into 1.5cm dice
- 1 red pepper cut into 1.5cm dice
- 400 g chopped tinned tomatoes
- 2 tablespoon tomato puree
- 100 ml water
- seasoning to taste
- 400 g cannellini beans or use haricot
- 1 handful fresh basil or herbs of your choice
Instructions
- Heat a large lidded pan over a medium heat. Add the olive oil and saute the chopped onions for 5 minutes until starting to brown.
- Add the chopped garlic and saute for a couple more minutes.
- Add the diced courgettes, potato and red pepper and stir to mix.
- Add the seasoning, tinned tomatoes, tomato puree and water and mix again.
- Cover the pan and simmer gently for 45 minutes until the vegetables are tender to the point of a knife.
- Stir through the cannellini beans and herbs.
Notes
- If using soft herbs such as basil or parsley, add them at the end of the recipe. If you use woody herbs such as rosemary, or dried herbs, add them along with the tomatoes.
- Cut the vegetables into even-sized pieces so that they cook through evenly. If you are in a rush, cut them smaller so that they cook more quickly.
Nutrition
Calories: 222kcalCarbohydrates: 43.4gProtein: 9.6gFat: 4.4gSaturated Fat: 0.7gFiber: 10.7gSugar: 10.3g
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