Wizzley

Quick Flavorful Zucchini Carrot Stew with Cashews

by Mira

This is a quick 30-minute dinner with very few ingredients. The trick is to use flavorful foodstuffs which go well together and make the bland zucchini appetizing.

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.

Ingredients and Instructions

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 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.
Recipe:   5.0/5 Stars (9 Votes)

Step-by-Step Pictures for this Zucchini Carrot Stew with Cashews

Ingredients
Ingredients
© Mira at Wizzley
Chop ingredients / start with the garlic
Chop ingredients / start with the garlic
© Mira at Wizzley
Blanch 3 tomatoes
Blanch 3 tomatoes
© Mira at Wizzley
Dice the zucchini and carrots
Dice the zucchini and carrots
© Mira at Wizzley
Add garlic, etc. to work and stir-fry
Add garlic, etc. to work and stir-fry
© Mira at Wizzley
Add diced veggies to wok
Add diced veggies to wok
© Mira at Wizzley
Dice the blanched tomatoes
Dice the blanched tomatoes
© Mira at Wizzley
Add diced tomatoes to wok
Add diced tomatoes to wok
© Mira at Wizzley
Done after 18 mins on stove
Done after 18 mins on stove
© Mira at Wizzley
Serve with parsley
Serve with parsley
© Mira at Wizzley

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Updated: 10/21/2020, Mira
 
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Mira on 11/09/2016

A hot gingerade :)

DerdriuMarriner on 11/07/2016

Mira, Thank you! Worcestershire sauce definitely is more in line with my culinary preferences than Tabasco so it numbers among many reasons for liking your creation (while respecting the source ;-D). What do you recommend for a drink?

Mira on 05/18/2013

Thank you, Treathyl, for sharing! This recipe is rather good, and is really quick to make!

cmoneyspinner on 05/18/2013

YUM! Zucchini is one of my favorite vegetables. There is no bad way to eat it. I'm saving / sharing this to my Recipes for Vegans Pinterest board.

Mira on 12/04/2012

Thank you, Hollie! :)

HollieT on 12/03/2012

Oh, you've done it again, Mira, another vegetarian, healthy meal. Bookmarked and will be trying!

Mira on 10/07/2012

Thank you, BrendaBarnes!:-)

BrendaBarnes on 10/06/2012

My family loves zucchini and I shall make your recipe. Your photos are wonderful, so crisp and clear. They make the recipe come to life.

Mira on 09/27/2012

Hey Katie, thank you so much for the nice words! :-) Comments like yours encourage me to go on with these recipes :-)

katiem2 on 09/27/2012

Zucchini stew sounds amazing, I love eating and yet am often a lazy boring cook. I'm a impatient vegetarian. BUT this is a great recipe I can do, keep the great ideas coming, I love your cooking style, so do my two daughters. They thank you as Mom is a better cook now. :)K

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