Spring Vegetable Stew

    Zucchini, along with other squashes and the related marrows, are a good source of vitamin C as well as providing some fibre.

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    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

    Preparation:15min  ›  Cook:40min  ›  Ready in:55min 

    1. 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.
    2. 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.

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