Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, chopped
- 1 yellow squash, chopped
- 1 can (14.5 ounces) diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
Special equipment needed:
- Large pot or Dutch oven
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion and garlic and sauté for 2-3 minutes until fragrant.
3. Add the carrots, celery, red and yellow bell peppers, zucchini, and yellow squash. Sauté for 5-7 minutes until the vegetables are slightly tender.
4. Add the diced tomatoes, vegetable broth, dried oregano, dried basil, salt, and pepper. Stir to combine.
5. Bring the stew to a boil, then reduce the heat to low and simmer for 20-25 minutes until the vegetables are fully cooked and the flavors have melded together.
6. Serve hot and enjoy!
- Time:
Preparation time: 15 minutes
- Cooking time: 30 minutes
Temperature:
- Medium heat for sautéing
- Low heat for simmering
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 120 per serving
- Fat: 5g
- Carbohydrates: 18g
- Protein: 3g
- Fiber: 5g
Substitutions for ingredients:
- Any type of bell pepper can be used
- Vegetable broth can be replaced with chicken broth or water
- Fresh herbs can be used instead of dried herbs
Variations:
- Add cooked chickpeas or lentils for extra protein
- Use different vegetables such as potatoes, sweet potatoes, or mushrooms
- Add a can of drained and rinsed cannellini beans for extra creaminess
Tips and tricks:
- Cut the vegetables into similar sizes for even cooking
- Add more broth if the stew is too thick
- Serve with crusty bread or over rice for a heartier meal
Storage instructions:
- Store leftover stew in an airtight container in the refrigerator for up to 3 days
Reheating instructions:
- Reheat the stew in a pot over medium heat until heated through
Presentation ideas:
- Serve the stew in bowls with a sprinkle of fresh herbs on top
Garnishes:
- Fresh herbs such as parsley or basil
Pairings:
- Crusty bread or rice
Suggested side dishes:
- Green salad or roasted vegetables
Troubleshooting advice:
- If the stew is too thin, simmer for a few more minutes to thicken
- If the stew is too thick, add more broth or water
Food safety advice:
- Make sure all vegetables are thoroughly washed before using
- Store leftovers in the refrigerator within 2 hours of cooking
Food history:
- Arunda Vegetable Stew is a traditional Italian dish that originated in the town of Arunda in the Liguria region.
Flavor profiles:
- The stew is savory, slightly sweet, and has a hint of acidity from the tomatoes.
Serving suggestions:
- Serve the stew as a main dish for a vegetarian meal or as a side dish for a meat-based meal.
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