Spring Vegetable Stew
55 minutes
Zucchini, along with other squashes and the related marrows, are a good source of vitamin C as well as providing some fibre.
Janet Mitchell
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Ingredients
Serves: 4
- 1 bunch asparagus, sliced into 2cm lengths
- 8 baby zucchini (500g total), trimmed
- 8 small golden squash (200g total)
- 1 cup fresh peas
- 12 baby carrots (100g total), trimmed and peeled
- 2 tablespoons olive oil
- 1 small onion, peeled and finely chopped
- 3 cups vegetable stock
- 2 medium tomatoes, peeled, seeded and finely diced
- Salt
- Freshly ground pepper
- 10 basil leaves, torn
Directions
Preparation:15min ›
Cook:40min ›
Ready in:55min
- Cook the asparagus, zucchini, squash, peas and carrots separately in salted, boiling water for 3 to 5 minutes or until each vegetable is crisp-tender. Drain and refresh under cold running water.
- Heat the oil in a large nonstick frying pan. Add the onion and cook over low heat for 2 minutes or until tender. Add the stock and reduce by half (about 10 minutes). Then add the tomatoes and simmer for 5 minutes. Finally add the rest of the cooked vegetables and warm through for a further 5 minutes over gentle heat. Season to taste with salt and pepper and sprinkle with the basil.
Did you know?
A 100g portion of steamed zucchini provides just over half the vitamin C and a seventh of the folate an adult needs daily. * Zucchini also contain beta-carotene, which the body converts into vitamin A, but they are high in salicylates which may cause food intolerance in some people.
