Summer Vegetable Stew

The Summer Vegetable Stew is a delightful medley of seasonal produce that celebrates the bounty of your garden or local farmer’s market. It’s light yet filling, making it the perfect meal for warm-weather dinners when you want something nutritious and comforting without being too heavy.

From sweet corn and juicy tomatoes to tender zucchini and green beans, every bite is bursting with color and flavor. This dish is incredibly easy to prepare, customizable to the veggies you have on hand, and is both vegan and gluten-free. Serve it with crusty bread or a scoop of rice for an even heartier meal!

Full Recipe:

Ingredients:

• 2 tablespoons olive oil

• 1 yellow onion, chopped

• 3 cloves garlic, minced

• 2 carrots, chopped

• 2 celery stalks, chopped

• 1 zucchini, chopped

• 1 yellow squash, chopped

• 1 red bell pepper, chopped

• 1 cup green beans, trimmed and cut in half

• 1 can (15 oz) diced tomatoes

• 4 cups vegetable broth

• 1 teaspoon dried thyme

• 1 teaspoon dried oregano

• 1/2 teaspoon crushed red pepper flakes (optional)

• Salt and pepper to taste

• 1 cup corn kernels (fresh or frozen)

• 2 cups baby spinach

• Fresh basil or parsley, chopped (for garnish)

Directions:

1. In a large pot, heat olive oil over medium heat. Add onion and garlic; sauté until fragrant, about 3 minutes.

2. Stir in carrots and celery; cook for 5 minutes until slightly softened.

3. Add zucchini, yellow squash, bell pepper, and green beans; cook another 5 minutes, stirring occasionally.

4. Pour in the diced tomatoes (with juice) and vegetable broth. Stir in thyme, oregano, red pepper flakes, salt, and black pepper.

5. Bring the stew to a gentle boil, then reduce heat and simmer uncovered for 25–30 minutes, until vegetables are tender.

6. Stir in corn and baby spinach, cooking just until spinach wilts.

7. Taste and adjust seasoning as needed.

8. Serve hot, garnished with fresh herbs.

Prep Time: 15 minutes | Cooking Time: 30 minutes | Total Time: 45 minutes
Kcal: 180 kcal | Servings: 6 servings

A Wholesome Bowl of Summer Goodness: The Ultimate Summer Vegetable Stew

When the summer sun is high and gardens are bursting with colorful produce, there’s no better way to celebrate the season than with a warm, nourishing bowl of Summer Vegetable Stew. This recipe is the embodiment of everything vibrant, fresh, and soul-satisfying. It’s a dish that brings the garden to your table in the most delicious way possible.

Unlike heavier winter stews, this light and veggie-packed summer stew offers a refreshing yet comforting taste that satisfies without weighing you down. It’s the perfect example of how you can eat clean and still enjoy rich flavors. The beauty of this dish lies in its simplicity, using just a handful of pantry staples and fresh produce, you can create a stew that’s both rustic and elegant.

Whether you’ve picked the vegetables yourself from your backyard or brought home a bounty from your local farmer’s market, this stew is designed to highlight their natural flavors with minimal fuss. This is a recipe that welcomes improvisation, making it ideal for anyone who loves to cook with what’s in season or needs to clear out the veggie drawer in their fridge.

Why You’ll Love This Summer Stew

There are many reasons to fall in love with this dish. First and foremost, it’s incredibly versatile. You can mix and match vegetables based on what you have available. If you don’t have green beans, swap in peas. No spinach? Kale works beautifully. This stew is flexible enough to accommodate almost any vegetable you have on hand.

Secondly, it’s both vegan and gluten-free, making it suitable for a wide range of dietary preferences. The stew is hearty enough to serve as a main course, yet light enough that you won’t feel stuffed afterward. That’s the balance many summer meals strive for, and this stew nails it.

Another perk? It tastes even better the next day. The flavors continue to deepen overnight, making leftovers a highly anticipated treat. Pair it with crusty sourdough bread, cornbread, or a scoop of quinoa or rice, and you have a full, satisfying meal.

Highlighting Seasonal Produce

One of the best parts of this recipe is how well it showcases seasonal summer vegetables. Let’s take a look at some of the stars of this stew:

• Zucchini and Yellow Squash: These tender squashes soak up flavor beautifully and provide a subtle sweetness and satisfying bite.

• Green Beans: Add a pop of color and a delightful crunch to contrast with softer vegetables.

• Corn Kernels: Fresh off the cob or frozen, corn brings a naturally sweet and juicy element to the dish.

• Tomatoes: The canned diced tomatoes add acidity and depth, tying all the flavors together into a cohesive, slightly tangy broth.

• Spinach: Stirred in at the end, spinach wilts perfectly and adds a splash of dark leafy greens without overpowering the other ingredients.

By using produce at its peak, you get maximum flavor and nutrition. Plus, sourcing locally means your stew will taste fresher and help support sustainable farming in your community.

A Nutritional Powerhouse

This stew isn’t just tasty, it’s incredibly nutritious, too. Here’s a breakdown of some of the health benefits you’ll get from a bowl of Summer Vegetable Stew:

• Fiber: Between the carrots, beans, and leafy greens, this stew is loaded with fiber to aid digestion and keep you full longer.

• Vitamins & Minerals: You’ll get a powerful dose of vitamin A, vitamin C, potassium, and magnesium from all those colorful vegetables.

• Antioxidants: Ingredients like garlic, spinach, tomatoes, and bell peppers are known for their antioxidant content, which supports your immune system and reduces inflammation.

• Low in Calories: With fewer than 200 calories per serving, this stew is ideal for anyone watching their calorie intake while still enjoying flavorful, satisfying meals.

And because it’s vegan, it’s free from cholesterol and naturally low in saturated fat, making it heart-healthy and great for those managing high blood pressure or cholesterol levels.

Cooking Tips and Ingredient Swaps

To ensure your stew turns out perfect every time, here are a few pro tips:

• Sauté the aromatics well: Let the onions and garlic get slightly golden to build the base flavor of the stew. This step enhances the entire dish.

• Cut vegetables uniformly: This helps them cook evenly and gives your stew a polished presentation.

• Use homemade broth if possible: A homemade vegetable broth will always provide more depth of flavor, but store-bought works well too. Look for low-sodium options to control saltiness.

• Don’t overcook the greens: Add your spinach or kale at the very end. Overcooked greens lose their vibrancy and texture.

• Play with herbs: Fresh basil or parsley adds a bright finishing touch, but you can experiment with thyme, dill, or even mint.

Feel free to add chickpeas, white beans, or lentils for an added boost of protein and texture. If you’re not strictly vegan, a sprinkle of parmesan or a spoonful of pesto on top can add a rich, savory twist.

Serving Suggestions

This stew is as flexible in its presentation as it is in its ingredients. Here are some creative ways to enjoy it:

• With Rustic Bread: A thick slice of crusty bread is perfect for sopping up the flavorful broth.

• Over Whole Grains: Serve over brown rice, quinoa, farro, or couscous for a more substantial meal.

• As a Light Lunch: Serve in a mug or small bowl with a side salad for a light yet nourishing lunch.

• For Meal Prep: Make a big batch on Sunday and enjoy it throughout the week. It reheats wonderfully!

It’s also ideal for serving a crowd, especially during casual summer gatherings or outdoor dinners. It’s naturally dairy-free, nut-free, and gluten-free, making it allergen-friendly for groups with mixed dietary needs.

Sustainability & Zero-Waste Cooking

One often overlooked benefit of recipes like Summer Vegetable Stew is how well they support sustainable cooking practices. Have a zucchini that’s just starting to get soft? A half pepper left from another recipe? A handful of spinach that needs to be used today? This stew welcomes them all.

Using up vegetables that might otherwise go to waste helps reduce food waste and saves money. You’re not just making a great meal, you’re doing something good for the planet, too.

Make It Your Own

This recipe is the perfect canvas for creativity. Want it spicy? Add diced jalapeños or a pinch of cayenne. Prefer it creamy? Blend a portion of the stew and mix it back in for a velvety texture. Want a protein boost? Toss in a can of beans or crumbled tofu.

Every family has their own twist on a good vegetable stew, and with time, this recipe might become your version of a comfort food classic, evolving with the seasons and your pantry staples.

Conclusion

The Summer Vegetable Stew is a celebration of everything that makes seasonal, plant-based cooking so special. It’s easy, flexible, hearty, and packed with flavor. Whether you’re a long-time vegetarian, exploring a more plant-based lifestyle, or simply looking for a lighter summer meal that doesn’t skimp on taste, this stew checks all the boxes.

It’s a reminder that healthy eating doesn’t have to be complicated and that the most rewarding dishes often come from the simplest ingredients. With every spoonful, you’ll be enjoying the rich bounty of summer, one comforting bite at a time.

So, grab your soup pot, gather your garden’s freshest picks, and get cooking, this is one summer recipe you’ll find yourself returning to again and again.