Zucchini and Tomato Stew – Daniel Fast Recipe

Introduction:

Light, hearty, and full of garden-fresh goodness, this Zucchini and Tomato Stew is a perfect Daniel Fast recipe to nourish your body with simple, clean ingredients. Tender zucchini, juicy tomatoes, and a handful of aromatic herbs come together in a rustic, flavorful dish that's comforting yet refreshingly light. With no dairy, no refined sugar, and no processed ingredients, this vibrant stew is a beautiful reminder that wholesome food can be both easy and delicious.

Ingredients:

For the Stew:

• 1 tablespoon olive oil (or Daniel Fast-approved oil)
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 2 medium zucchinis, diced
• 1 red bell pepper, diced
• 1 can (14.5 oz) diced tomatoes (no salt or additives)
• ½ cup vegetable broth or water (Daniel Fast-approved)
• 1 teaspoon dried oregano
• ½ teaspoon dried basil
• ½ teaspoon sea salt (optional)
• ¼ teaspoon black pepper
• ¼ teaspoon crushed red pepper flakes (optional for a little heat)
• Fresh parsley or basil for garnish

Optional Additions:

• Sliced mushrooms for extra heartiness
• Chopped spinach or kale stirred in at the end
• A squeeze of fresh lemon juice for brightness

Instructions:

Step 1: Sauté the Aromatics

1. In a large pot or deep skillet, heat the olive oil over medium heat.
2. Add the diced onion and cook for about 4–5 minutes until translucent.
3. Add the garlic and sauté for another 30 seconds until fragrant.

Step 2: Cook the Vegetables

1. Add the diced zucchini and red bell pepper. Cook, stirring occasionally, for about 5 minutes until they start to soften.

Step 3: Add Tomatoes and Spices

1. Pour in the diced tomatoes and vegetable broth (or water). Stir in the oregano, basil, salt, black pepper, and crushed red pepper flakes if using.

Step 4: Simmer Until Tender

1. Bring the mixture to a gentle simmer. Cover and cook for about 15–20 minutes, stirring occasionally, until the zucchini is tender and the flavors have melded together.

Step 5: Finish and Garnish

1. Taste and adjust seasoning if needed. Spoon into bowls and garnish with fresh parsley or basil. Add a squeeze of lemon juice if you like a bright, fresh finish.

Step 6: Enjoy Warm

1. Serve warm as a light but satisfying meal, or pair it with cooked quinoa, brown rice, or Daniel Fast-approved flatbread.

Optional Variations:

• Mushroom Lover’s Stew: Add sliced mushrooms with the zucchini for a deeper, earthy flavor.
• Greens Boost: Stir in a handful of fresh spinach or chopped kale during the last 5 minutes of simmering.
• Protein Boost: Add cooked chickpeas or white beans for extra heartiness.
• Spicy Kick: Increase the crushed red pepper flakes or add a dash of cayenne for a bolder taste.

Why You’ll Love This Recipe:

• Daniel Fast-Approved – Clean, wholesome, and totally plant-based.
• Fresh & Vibrant – The natural sweetness of zucchini and tomatoes shines through beautifully.
• Light Yet Satisfying – Perfect for a nourishing lunch or a lighter dinner.
• Easy to Make – One pot, simple ingredients, and ready in about 30 minutes.
• Versatile – Easily customize it based on the veggies you have on hand!

Let the simplicity and garden-fresh flavors of this Zucchini and Tomato Stew remind you that nourishment can be both effortless and joyful. It’s a beautiful way to stay grounded, refreshed, and energized during your Daniel Fast journey, and beyond!