It’s still quite warm out, but those fall vegetables are starting to come in nicely. Grab some fresh ones at market or from a local store and you can stuff yourself full of nutritious veggies in an easy-to-create meal. All you need is a good knife, a cutting board, and a big soup pot.
Italian Vegetable Stew – Ciambotta
- 1/3 cup olive oil
- 2 medium onions, chopped
- 2 celery ribs, halved lengthwise and cut into ¼-inch slices
- 3 carrots, halved lengthwise and cut into ¼-inch slices
- 4 garlic cloves, finely chopped
- 1¼ pound eggplant, cut into 1-inch pieces
- ½ cup water
- 1 (28 oz.) can whole tomatoes in juice, drained, juice reserved and tomatoes chopped, or 1¾ pounds fresh tomatoes, chopped
- 2 red bell peppers, cut into ¾-inch pieces
- ¾ pound green beans, trimmed and cut into 2-inch pieces
- 1¼ pounds zucchini, halved lengthwise and cut into ¼-inch thick slices
Heat oil in a heavy stew pot over medium heat until the oil shimmers. Add onions, celery, carrots, and garlic, and cook, stirring occasionally, until everything is a pale gold color. This should take about 10 minutes. Add the eggplant and water and cook, covered, stirring occasionally, until the eggplant is slightly softened; this should take another 10 minutes.
Stir in your tomatoes with their juice and the bell peppers, then reduce the heat to low and cook uncovered, stirring occasionally, for about 15 minutes.
In the meantime, cook your green beans in a smaller saucepan of well-salted boiling water until they are crisp and tender, about 5 minutes. Transfer them with a slotted spoon to a large bowl. Add the zucchini to your boiling water and cook until it’s also crisp and tender, another 5 minutes. Transfer with the slotted spoon to your bowl with green beans. Add potatoes to the boiling water and cook until they’re just tender, or about 10 minutes. Drain and add the potatoes to the beans and zucchini.
Now, add the boiled veggies to your stewpot and simmer. Stir regularly until all the vegetables are very soft, about 15 minutes. Season the mixture with 1½ teaspoons of salt and ½ teaspoon of pepper.
You can make this stew the day you want to eat it, or make it up to a week ahead of time and store in the refrigerator. Add some hearty bread or serve over rice for a delicious, healthy meal!
For more ideas on nutritious eating and how to keep your life healthy in general, schedule a visit today by clicking below. We look forward to hearing from you!
Dr. Julie Drolet
P.S. Healthy eating is part of controlling your hormones. Find out more about them in our free webinar, available here.