Italian Vegetable Stew (Ciambotta)

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
91%
Italian Vegetable Stew (Ciambotta)
45 min.
8
183kcal

Suggestions


Welcome to the vibrant world of Italian cuisine with our delightful Italian Vegetable Stew, or Ciambotta! This hearty dish is a celebration of fresh, seasonal vegetables, making it not only a feast for the eyes but also a nourishing option for your body. With a health score of 91, this stew is perfect for anyone looking to indulge in a meal that is both delicious and wholesome.

Imagine a medley of colorful vegetables simmering together, releasing their natural flavors and aromas. From the tender eggplant and zucchini to the sweet bell peppers and crisp green beans, each bite is a burst of freshness. This recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it an excellent choice for various dietary preferences.

Ready in just 45 minutes, this stew serves eight, making it ideal for family gatherings or meal prep for the week ahead. With only 183 calories per serving, you can enjoy a generous bowl without any guilt. Whether served as a comforting soup, a flavorful antipasto, or a light snack, Ciambotta is sure to impress your guests and satisfy your cravings.

Join us in creating this delightful Italian Vegetable Stew that brings the essence of the Mediterranean right to your kitchen. Let’s dive into the recipe and savor the goodness of nature’s bounty!

Ingredients

  • 28  frangelico fresh whole drained chopped canned
  •  carrots halved lengthwise cut into 1/4-inch-thick slices
  •  celery stalks halved lengthwise cut into 1/4-inch-thick slices
  • 1.3 pounds eggplant cut into 1-inch pieces
  •  garlic clove finely chopped
  • 0.8 pound green beans trimmed cut into 2-inch pieces
  • 0.3 cup olive oil 
  • medium onion chopped
  • 0.8 pound potato boiling peeled cut into 1-inch pieces ( 2 medium)
  •  bell pepper red cut into 3/4-inch pieces
  • 0.5 cup water 
  • 1.3 pounds zucchini halved lengthwise cut into 1/4-inch-thick slices

Equipment

  • bowl
  • sauce pan
  • pot
  • slotted spoon

Directions

  1. Heat oil in a 7-to 8-quart heavy pot over medium-high heat until it shimmers.
  2. Add onions, celery, carrots, and garlic and cook, stirring occasionally, until pale golden, about 10 minutes.
  3. Add eggplant and water and cook, covered, stirring occasionally, until eggplant is slightly softened, about 10 minutes.
  4. Stir in tomatoes with juice and bell peppers, then reduce heat to low and cook, uncovered, stirring occasionally, 15 minutes.
  5. Meanwhile, cook green beans in a 3- to 4-quart saucepan of well-salted boiling water until crisp-tender, about 5 minutes.
  6. Transfer with a slotted spoon to a large bowl.
  7. Add zucchini to boiling water and cook until crisp-tender, about 5 minutes.
  8. Transfer with slotted spoon to bowl with green beans.
  9. Add potatoes to boiling water and cook until just tender, about 10 minutes.
  10. Drain and add to beans and zucchini.
  11. Add boiled vegetables to stew and simmer, stirring, until all vegetables are very soft, about 15 minutes. Season with 1 1/2 teaspoons salt and 1/2 teaspoon pepper.
  12. Stew can be made up to 1 week ahead and chilled (covered once cool).
  13. Per serving: Calories 269, Total fat 13 g, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 822 mg, Carbohydrate 37 g, Fiber 11 g, Protein 6 g
  14. Nutrition Data
  15. See Nutrition Data's complete analysis of this recipe ›

Nutrition Facts

Calories183kcal
Protein8.25%
Fat44.47%
Carbs47.28%

Properties

Glycemic Index
32.35
Glycemic Load
3.48
Inflammation Score
-10
Nutrition Score
19.454347703768%

Flavonoids

Delphinidin
60.73mg
Apigenin
0.04mg
Luteolin
0.29mg
Isorhamnetin
1.38mg
Kaempferol
0.44mg
Myricetin
0.1mg
Quercetin
7.66mg

Nutrients percent of daily need

Calories:182.77kcal
9.14%
Fat:9.69g
14.91%
Saturated Fat:1.4g
8.75%
Carbohydrates:23.18g
7.73%
Net Carbohydrates:16.69g
6.07%
Sugar:9.74g
10.82%
Cholesterol:0mg
0%
Sodium:37.34mg
1.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.05g
8.09%
Vitamin A:5212.59IU
104.25%
Vitamin C:65.05mg
78.85%
Vitamin K:35.37µg
33.69%
Manganese:0.57mg
28.47%
Fiber:6.49g
25.95%
Vitamin B6:0.48mg
23.89%
Potassium:815.32mg
23.29%
Folate:77.95µg
19.49%
Vitamin E:2.4mg
16.02%
Magnesium:52.36mg
13.09%
Vitamin B1:0.18mg
11.72%
Vitamin B2:0.2mg
11.67%
Phosphorus:112.29mg
11.23%
Copper:0.21mg
10.73%
Vitamin B3:2.14mg
10.71%
Iron:1.51mg
8.37%
Vitamin B5:0.76mg
7.6%
Calcium:57.31mg
5.73%
Zinc:0.78mg
5.19%
Selenium:1.23µg
1.76%
Source:Epicurious
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