Description
Looking for zucchini recipes? Turn that garden bounty into a hearty, flavorful stew that is both easy to make and full of deliciousness! This comforting Italian Stewed Zucchini and Chickpeas dish is brimming with herbs and spices, packed with nourishing veggies, and is oh-so-satisfying. Zucchini and chickpeas are bathed in perfectly seasoned tomatoey goodness and can be paired with your favorite rice, pasta, quinoa, or potatoes. The whole family will love this hearty, versatile dish.
Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free and no highly processed ingredients.
Ingredients
- 1 cup yellow onion, small dice
- 1 carrot, cut into matchsticks
- 2 celery ribs, small dice
- 2 Tablespoon minced garlic
- ¼ cup vegan red wine
- 2 Tablespoons tomato paste
- 2 medium zucchinis, small cubes (4 cups total)
- 1– 14 oz. can petite diced tomatoes
- 1 – 8 oz. can tomato sauce
- 1 Tablespoon low sodium tamari *
- 2 teaspoons miso *
- 1 – 15.5 oz. can chickpeas, drained and rinsed
- 1 Tablespoon Vegan Parmesan Cheese or Nutritional Yeast (optional)
Spice/Herb Ingredients:
- 1 ½ teaspoon garlic powder
- 1 ½ teaspoon onion powder
- 2 Tablespoons dried minced onion flakes
- 2 teaspoons oregano
- 1 teaspoon basil
- ½ teaspoon dried parsley
- 2 teaspoons Italian seasoning
- 1 bay leaf
- 1 teaspoon sea salt (+/-) *
- ¼ teaspoon black pepper (+/-)
- ¼ teaspoon red pepper flake
Other Optional Ingredients:
- Chopped parsley
- Red pepper flake
- Vegan Parmesan Cheese
- Pasta, rice, quinoa or potatoes
Instructions
- Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
- In a large ceramic/enamel lined Dutch oven/pot (or similarly large stockpot) add the diced onion, carrot, celery and zucchini, sauté over medium-high heat for 7 to 9 minutes to soften the veggies, then push the veggies over to the side of the pot and add the finely minced garlic and tomato paste and sauté over medium heat for several minutes.
- Then add the red wine and cook for a few minutes to allow the alcohol to evaporate.
- Add the tomato sauce, petite diced tomatoes, tamari, and miso, then increase the heat to a boil, add the Spice/Herb ingredients, stir well, then immediately lower to a low simmering boil. Simmer for 10 minutes, then add the chickpeas, simmer until the zucchini reaches the desired tenderness.
- Stir in the Vegan Parmesan Cheese (or Nutritional Yeast) and red pepper flake, simmer for 2 to 3 minutes. Taste test the flavors, ramp up any spices if needed to reach the desired flavor.
- Serve with your favorite pasta, rice, quinoa, or potatoes, topped with additional Vegan Parmesan Cheese, freshly chopped parsley and red pepper flakes.
Notes
*Thickness of Sauce: This is a thick sauce regarding the ratio of sauce to veggies. If you want more liquid/sauce, add a few tablespoons of veggie broth or water.
*Tamari: We used San J Tamari Soy Sauce Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.
*Miso: We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free. Miso really lends itself to balancing flavors when you don’t use oil. You can also substitute with chickpea miso for a soy free version.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Serving: 4 – 5
*Storage: Refrigerate and use within 5 days.