Quick Flavorful Zucchini
Sometimes you just need an easy recipe that takes care of dinner. This simple zucchini stew is meant for those days, when you want to just boil some rice and cook something to go with it.
Sometimes it happens that you don’t have money to spend on too many extra grocery items, and have to figure out a way to cook something tasty with what you already have in the house or garden. Most of the ingredients in this recipe you most likely have in your pantry: onion, garlic, olive oil, salt, and Worcestershire sauce. You should also be well-stocked on a couple of nuts, since they have various important minerals, vitamins, and phytonutrients, many of which, like cashew nuts, fight cancer and heart disease. I think nuts are indispensable in a healthy diet.
So, back to this recipe: You
only need to get fresh zucchini and carrots, which can be easily
obtained in a quick trip to the supermarket. If you have a garden or
happen to like zucchini and carrots, then you most likely have some in
the fridge for various other recipes you have in mind. Well, if you want
to try something new, you may just find you like the mix of flavors in
this one.
I got the idea for this recipe leafing through easy-recipe suggestions in a book by doctors Maurice Larocque and Dominic Larose (leaders in the treatment of obesity), titled La nouvelle revolution dietetique. It was published in Canada by Quebecor in 2001, and in Romania by Niculescu in 2003. I looked it up on Amazon US and couldn’t find it available there in an English translation.
Needless to say, I felt the need to adapt their zucchini stew recipe a little according to my ideas of ingredients, and various amounts thereof, that would go well together. And then, of course, it so happened that I didn’t have Tabasco sauce in the house, so I used Worcestershire sauce instead. So even though it’s an extremely easy recipe, I think I changed it enough to call it my own. I do mention the book though, because, well, it did inspire me greatly -- it was the one source I drew on for this recipe, after all (I usually mix and match ingredients from a variety of recipes, tweaking the amounts as well), even though this zucchini carrot stew with cashews is a pared-down version of more elaborate Asian or Asian-inspired recipes I've tried. There’s also another reason why I speak about this book: it has a bunch of other quick and easy healthy recipes (most of them low-calorie: here I added the cashews myself) you may be tempted to try. So look for La nouvelle revolution dietetique on Google if you're interested.
I got the idea for this recipe leafing through easy-recipe suggestions in a book by doctors Maurice Larocque and Dominic Larose (leaders in the treatment of obesity), titled La nouvelle revolution dietetique. It was published in Canada by Quebecor in 2001, and in Romania by Niculescu in 2003. I looked it up on Amazon US and couldn’t find it available there in an English translation.
Needless to say, I felt the need to adapt their zucchini stew recipe a little according to my ideas of ingredients, and various amounts thereof, that would go well together. And then, of course, it so happened that I didn’t have Tabasco sauce in the house, so I used Worcestershire sauce instead. So even though it’s an extremely easy recipe, I think I changed it enough to call it my own. I do mention the book though, because, well, it did inspire me greatly -- it was the one source I drew on for this recipe, after all (I usually mix and match ingredients from a variety of recipes, tweaking the amounts as well), even though this zucchini carrot stew with cashews is a pared-down version of more elaborate Asian or Asian-inspired recipes I've tried. There’s also another reason why I speak about this book: it has a bunch of other quick and easy healthy recipes (most of them low-calorie: here I added the cashews myself) you may be tempted to try. So look for La nouvelle revolution dietetique on Google if you're interested.
Ingredients and Instructions
Prep time 12 min - Total time 30 min
Ingredients for 4 servings
2 medium zucchini • 3+1 tomatoes • 140 grams (5 oz) cashew nuts • 1 medium onion • 1 head of garlic • some ginger root (amounting to 2 flat tablespoons of fine bits) • 4 tablespoons olive oil • 3 tablespoons dark soy sauce • 1 tablespoon Worcestershire sauce • salt to taste
Instructions
[0. Remember to make the rice.]
1. Finely chop the garlic and allow 10 minutes for the allicin to form. This active principle
1. Finely chop the garlic and allow 10 minutes for the allicin to form. This active principle
in chopped or crushed garlic has many health
benefits -- it has antibacterial, antifungal, antiparasitic, and
antiviral properties, and then some others.
2. Chop the onion; peel and finely chop the ginger root.
3. Blanch three of the tomatoes (30 seconds each is enough).
4. Peel the zucchinis and carrots with a smart peeler, and dice them.
5. Peel and dice the blanched tomatoes. Dice the remaining tomato into small cubes.
6. Add the garlic, onion, and ginger to a wok. Add the salt, olive oil, soy sauce, and the Worcestershire sauce. Stir-fry them for 3 minutes.
7. Add the diced zucchinis and carrots, the cashews, and 300 ml / 10.5 fl oz of water.
8. Simmer for 10 minutes under a lid (leave some room for the vapor to escape).
9. Add the blanched tomatoes and simmer for another 5 minutes, without the lid.
10. Chop some parsley.
11. Your dinner is ready! Serve over brown rice with tomato cubes and fresh parsley on top. This recipe makes 4 portions.
2. Chop the onion; peel and finely chop the ginger root.
3. Blanch three of the tomatoes (30 seconds each is enough).
4. Peel the zucchinis and carrots with a smart peeler, and dice them.
5. Peel and dice the blanched tomatoes. Dice the remaining tomato into small cubes.
6. Add the garlic, onion, and ginger to a wok. Add the salt, olive oil, soy sauce, and the Worcestershire sauce. Stir-fry them for 3 minutes.
7. Add the diced zucchinis and carrots, the cashews, and 300 ml / 10.5 fl oz of water.
8. Simmer for 10 minutes under a lid (leave some room for the vapor to escape).
9. Add the blanched tomatoes and simmer for another 5 minutes, without the lid.
10. Chop some parsley.
11. Your dinner is ready! Serve over brown rice with tomato cubes and fresh parsley on top. This recipe makes 4 portions.
Step-by-Step Pictures for this Zucchini Carrot Stew with Cashews
Ingredients
© Mira at Wizzley
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Chop ingredients / start with the garlic
© Mira at Wizzley
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Blanch 3 tomatoes
© Mira at Wizzley
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Dice the zucchini and carrots
© Mira at Wizzley
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Add garlic, etc. to work and stir-fry
© Mira at Wizzley
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Add diced veggies to wok
© Mira at Wizzley
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Dice the blanched tomatoes
© Mira at Wizzley
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Add diced tomatoes to wok
© Mira at Wizzley
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Done after 18 mins on stove
© Mira at Wizzley
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