Italian Vegetable Stew (Ciambotta) might be just the Mediterranean recipe you are searching for. One serving contains 182 calories, 4g of protein, and 10g of fat. This recipe serves 8. This recipe covers 19% of your daily requirements of vitamins and minerals. It works well as a budget friendly soup. Autumn will be even more special with this recipe. If you have eggplant, olive oil, zucchini, and a few other ingredients on hand, you can make it. It is a good option if you're following a gluten free, whole 30, and vegan diet. From preparation to the plate, this recipe takes around 45 minutes.
Instructions
1
Heat oil in a 7-to 8-quart heavy pot over medium-high heat until it shimmers.
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Cooking Oil
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Pot
2
Add onions, celery, carrots, and garlic and cook, stirring occasionally, until pale golden, about 10 minutes.
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Carrot
Celery
Garlic
Onion
3
Add eggplant and water and cook, covered, stirring occasionally, until eggplant is slightly softened, about 10 minutes.
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Eggplant
Water
4
Stir in tomatoes with juice and bell peppers, then reduce heat to low and cook, uncovered, stirring occasionally, 15 minutes.
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Tomatoes In Juice
Bell Pepper
5
Meanwhile, cook green beans in a 3- to 4-quart saucepan of well-salted boiling water until crisp-tender, about 5 minutes.
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Green Beans
Water
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Sauce Pan
6
Transfer with a slotted spoon to a large bowl.
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Slotted Spoon
Bowl
7
Add zucchini to boiling water and cook until crisp-tender, about 5 minutes.
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Zucchini
Water
8
Transfer with slotted spoon to bowl with green beans.
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Green Beans
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Slotted Spoon
Bowl
9
Add potatoes to boiling water and cook until just tender, about 10 minutes.
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Potato
Water
10
Drain and add to beans and zucchini.
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Zucchini
Beans
11
Add boiled vegetables to stew and simmer, stirring, until all vegetables are very soft, about 15 minutes. Season with 1 1/2 teaspoons salt and 1/2 teaspoon pepper.
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Vegetable
Pepper
Salt
Stew
1
Stew can be made up to 1 week ahead and chilled (covered once cool).
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Stew
2
Per serving: Calories 269, Total fat 13 g, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 822 mg, Carbohydrate 37 g, Fiber 11 g, Protein 6 g
3
Nutrition Data
4
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