Cauliflower and Zucchini Stew
Quick, simple and unexpectedly delicious! Cauliflower and zucchini make a light, nutritious vegetable stew suitable for plant-based meals and fasting periods. It also makes an excellent side dish for meat or poultry.
Updated : 21 September, 2026
Easy
About 20 min.
Ingredients
700 grams
Cauliflower
400 grams
Zucchini
300 grams
Tomato
2
Garlic
1 teaspoon
Paprika
to taste
Greens
to taste
Salt
to taste
Ground black pepper
4 tablespoon
Vegetable oil
Table
Table of volume measurements:
- teaspoon - 5 ml
- dessert spoon - 10 ml
- tablespoon - 20 ml
- glass - 200 ml
Preparation
Step 1
Prepare all the ingredients. You can use fresh or frozen vegetables. This recipe uses young zucchini and frozen cauliflower florets. If using frozen vegetables, thaw them beforehand and drain off any excess liquid.
Step 2
Rinse the tomatoes. Make a shallow cross-shaped cut in the skin of each tomato and pour boiling water over them for 40–60 seconds. Drain the hot water and cool the tomatoes.
Step 3
Peel the tomatoes and cut them into small cubes.
Step 4
Rinse the zucchini, trim off the end and, if necessary, remove the skin and seeds. Cut it into small cubes.
Step 5
Heat the vegetable or olive oil in a deep, heavy-bottomed frying pan. Add the chopped tomatoes and 2–3 garlic cloves cut into large pieces. Season with salt, ground black pepper and ground red pepper, then mix. Cover and cook over medium heat for 3–4 minutes.
Step 6
Add the zucchini to the pan, mix and cook covered for 1 minute.
Step 7
Divide the cauliflower into small florets, rinse them in cold water and add them to the pan. Mix well, cover and simmer until the cauliflower reaches your preferred tenderness. This usually takes 15–20 minutes, depending on the size of the florets and the heat, but 7–10 minutes may be enough if you prefer the vegetables slightly crisp.
Step 8
Rinse and dry the fresh herbs, chop them finely and add them to the pan. Dill, parsley or fresh green onions pair especially well with the cauliflower and zucchini.
Step 9
The vegetable stew is ready. Serve it immediately while hot.
Step 10
The cauliflower and zucchini stew is also delicious served cold.
Author note
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