Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 fennel bulb, chopped
- 1 zucchini, chopped
- 1 yellow squash, chopped
- 1 red bell pepper, chopped
- 1 can (14 oz) diced tomatoes
- 1 can (15 oz) cannellini beans, drained and rinsed
- 2 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Grated Parmesan cheese for serving
Special equipment needed:
- Large pot or Dutch oven
Step-by-step instructions:
1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add onion and garlic and sauté for 2-3 minutes until fragrant.
3. Add carrots, celery, fennel, zucchini, yellow squash, and red bell pepper. Cook for 5-7 minutes until vegetables are slightly softened.
4. Add diced tomatoes, cannellini beans, vegetable broth, dried thyme, and dried oregano. Stir to combine.
5. Bring the stew to a boil, then reduce heat to low and let it simmer for 20-25 minutes until vegetables are tender.
6. Season with salt and pepper to taste.
7. Serve hot with grated Parmesan cheese on top.
- 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: 180
- Fat: 6g
- Carbohydrates: 26g
- Protein: 8g
- Fiber: 8g
Substitutions for ingredients:
- You can use any type of beans you prefer, such as kidney beans or chickpeas.
- You can substitute fresh tomatoes for canned tomatoes.
Variations:
- Add chopped kale or spinach for extra greens.
- Add cooked pasta or rice to make it more filling.
- Add a splash of white wine for extra flavor.
Tips and tricks:
- Make sure to chop the vegetables into similar sizes for even cooking.
- You can make this stew ahead of time and reheat it when ready to serve.
- This stew can also be frozen for up to 3 months.
Storage instructions:
- Store the stew in an airtight container in the refrigerator for up to 5 days.
Reheating instructions:
- Reheat the stew in a pot over medium heat until warmed through.
Presentation ideas:
- Serve the stew in individual bowls with a sprinkle of grated Parmesan cheese on top.
Garnishes:
- Grated Parmesan cheese
- Fresh parsley or basil
Pairings:
- Crusty bread
- Salad
Suggested side dishes:
- Roasted vegetables
- Garlic bread
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the stew is too thin, let it simmer for a few more minutes to reduce the liquid.
Food safety advice:
- Make sure to cook the vegetables until they are tender and the stew is heated through to avoid any foodborne illnesses.
Food history:
- Liguria is a coastal region in northwest Italy known for its fresh seafood and vegetable dishes. This vegetable stew is a popular dish in the region, especially during the cooler months.
Flavor profiles:
- This stew is savory, hearty, and slightly sweet from the vegetables.
Serving suggestions:
- Serve the stew as a main dish for a vegetarian meal or as a side dish for a meat-based meal.
Related Categories
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Region: Italian
Taste: Savory, Herby, Tangy, Earthy, Aromatic, Fresh, herbaceous, earthy, hearty, comforting