Italian Stew

by Jac's Veghead (follow)
Easy (2868)      Dinner (2257)      Healthy (1884)      Vegetarian (1511)      Vegan (742)      Italian (217)      Tomatoes (201)      Zucchini (102)      Broccoli (72)      Social Competition (60)     
Italian Stew - this recipe gets its name not so much from the flavours, but from the ingredients. Red tomatoes, white onions and garlic, green zucchini, spinach, broccoli and parsley, it is the flag in a bowl. This stew is warming, can be enjoyed with rice, pasta, quinoa or crusty bread and is as nourishing as it is delicious.



Preparation Time: 5 minutes
Cooking Time: 25 minutes
Makes: 4 servings

Ingredients
800 grams tomato (fresh or tinned)
1 onion
4 garlic cloves (less if desired)
Handful of fresh flatleaf parsley
1 large zucchini
1 broccoli head
Handful of spinach
Glug of red wine
Salt and pepper

Brown rice (or carb of choice) to serve.

Method
Start by browning the chopped onion and garlic in a pan, use oil if desired. I use a little bit of water instead for a healthier stew.

Once the onion and garlic are fragrant pour in about 1/4 of a cup of red wine and stir, then add the diced tomatoes and a good twist of salt and pepper. Allow to simmer away until reduced, 10 minutes or so. At this point I cook my rice.



Stir in the chopped broccoli and zucchini and simmer until cooked but still firm. Add the fresh spinach leaves and parsley leaves and stir until just wilted.



Serve over a bed of brown rice and enjoy this 'Italian Stew'.



Categories
#Italian
#Healthy
#Dinner
#easy
#Stew
#Social Competition
#Vegetarian
#Vegan
#Broccoli
#Zucchini
#Tomatoes
 
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