Spiced Stewed Vegetables

Name: Spiced Stewed Vegetables
Prep time: 60 min
Cook time: 30 min
Total time: 90 min
Yield: 4
Ingredients: Carrots 2 ½ cups; Potatoes 0.7 lb; Zucchini 2 ½ cups; Pumpkin 1 ¼ cup; Leeks 1; Mustard seeds ½ tsp; Cumin seeds 1 tsp; Sesame seeds 2 spoonfuls; Extra virgin olive oil 3 spoonfuls; Sugar 1 tsp; Fine salt 2 pinches; White wine vinegar 3 ½ tbsp

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Gluten Free
Lactose Free
Vegetarian
Vegan

Difficulty: Easy
Prep time: 60 min
Cook time: 30 min
Serving: 4
Cost: Low

PRESENTATION

Recipe by
Rosella Errante

If you're hunting for something colorful and flavorful, this Italian stewed vegetables recipe is a real winner. For real. It’s all about using a blend of spicy seasonings to bring out the natural goodness of fresh veggies without needing much oil or butter—really simple. Unlike typical vegetable stew recipes, Italians love grabbing whatever fresh vegetables are on hand, like zucchini, peppers, carrots, or eggplant, and tossing them into a hot pan with a bit of olive oil and a tasty mix of spices. Seriously good.

This creates a colorful, tender, and moist side dish that adds a touch of elegance and excitement to any meal. The veggies are cooked just enough to stay crisp and bright, making this perfect for anyone craving something quick yet full of flavor. And you know what? The idea is to let the spices—such as oregano, basil, chili flakes, and maybe a hint of cumin—shine, allowing you to cut back on heavier ingredients while still enjoying a dish that’s aromatic and satisfying.

Across different parts of Italy, you might find variations with extra herbs or seasonal vegetables, but the heart remains: healthy, colorful, and low in fat. This spiced vegetable stew pairs beautifully with lighter proteins like baked chicken breast or pan-cooked cod, helping you create a balanced meal that doesn’t weigh you down—pretty much. This isn’t just an easy vegetable stew; it’s the opposite of those hearty, winter stews. Instead, you get something fresh and a bit tangy from the spices, adding a splash of color to your table. People love scooping it up with a fork or pairing it with some crusty bread for a simple lunch. And the sauce? The best part is the way the sweet, earthy flavors of the veggies are topped off by the spice blend, ensuring it never feels boring. This healthy vegetable stew keeps your meals interesting and encourages adding more veggies to your plate, which is always a win in any kitchen. No question.

How to prepare Spiced Stewed Vegetables

To prepare the spiced stewed vegetables, trim the washed zucchini and slice it into rounds 1. Peel the potato, wash it, and dice it 2. Peel the carrots and cut them into sticks. Peel and slice the leek 3, transfer it to a colander, wash it, and let it drain well.

Peel the pumpkin and cut it into large cubes 4. In a large pan, pour the oil, add the chili peppers 5 and the spices 6.

Cover the pan and sauté for a few minutes 7. Meanwhile, bring some salted water to a boil. Drop in the carrots 8 and potatoes 9 into the boiling water and cook them for 10 minutes.

Reduce the heat of the pan with the spices and add the leek 10. Stir 11 and sauté for a few minutes. Now add the zucchini and pumpkin 12, stir again, and cook for a few minutes.

Salt the vegetables 13, then use a slotted spoon to lift the potatoes and carrots and transfer them, gradually, to the pan along with the other vegetables 14, stirring gently 15.

Salt, pepper, add the sugar 16 and cook over medium heat for another 10 minutes. Stir occasionally. Finally, season with white wine vinegar 17. Serve the spiced stewed vegetables hot.