SAEDNEWS: A Variety of Dishes: Exploring the Staples of Iranian Cuisine
According to the Saed News Cooking Service, stews are typically light dishes served at dinner. They’re perfect for those on a diet or anyone seeking low-calorie, easy-to-digest meals. Zucchini stew is a particularly tasty option, combining zucchini with onions, ground meat, tomatoes, and more. It’s simple to prepare and makes a wholesome, satisfying dinner. If you’d like to serve this easy, flavorful zucchini stew for your family tonight, follow along with our step-by-step guide.
Ingredients
Zucchini: 3
Onion: 1
Ground beef: 250 g
Tomatoes: 2
Green pepper: 1
Garlic: 2 cloves
Tomato paste: 1 tbsp
Salt, pepper, turmeric: to taste
Spicy ketchup: 1 tbsp
Oil: as needed
Instructions
Wash the zucchini thoroughly and slice them in half lengthwise. Remove the seeds with a knife, then cut the zucchini into thin strips. Place the strips in a bowl, add 1 tablespoon of salt and 1 cup of cold water, and let them sit for 5 minutes. Drain afterward.
Peel and chop the onion, then sauté it in a pan with some oil over medium heat until soft and translucent.
Add the ground meat along with salt, black pepper, and turmeric. Cook for a few minutes until the meat is browned.
Stir in the tomato paste, chopped tomatoes, garlic, and chopped green pepper. Mix well.
Finally, add the zucchini strips and spicy ketchup. Cover the pot and reduce the heat. Let it cook slowly until all the ingredients are tender and flavors meld together. After about 30 minutes, your zucchini stew is ready to serve. Enjoy!
Tips & Insights
Zucchini is a versatile, highly nutritious vegetable rich in antioxidants, magnesium, copper, phosphorus, and vitamins A and C. Its high fiber content makes it ideal for weight management. Zucchini also supports heart health, eye health, blood sugar control, cholesterol reduction, digestive function, blood pressure regulation, thyroid function, prostate health, brain performance, and skin hydration. It can be steamed, boiled, grilled, or fried. When buying, choose firm zucchini with smooth, glossy skin and avoid soft or shriveled ones.
Regarding onions: yellow onions are the most common and best for cooking. White onions have a milder flavor, similar to red onions, and are often eaten raw in salads or dips; they’re also great for Mexican dishes. Red onions are higher in fiber and have a beautiful color, making them ideal for garnishing plates, grilling, salads, and sandwiches. However, they don’t add as much flavor when cooked, so they’re less often used in stews or sautéed dishes.
You can adjust the green pepper to your taste—use sweet or hot peppers depending on your preference.
