Name: Italian-Style Zucchini Stew Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 Tbsp olive oil (15 mL); ½ medium white or yellow onion (diced); 3 cloves garlic (minced); 3 cups chopped zucchini (about 2 medium zucchini*); 2 cups marinara sauce (450 g); 1 15-oz can navy beans (425 g); 1 cup chopped kale; ¼ cup chopped fresh basil; Salt and pepper (to taste)

Fill up on nutritious veggies with Zucchini Stew. It’s a powerhouse meal complete with beans, basil, and kale! Only 15 minutes of prep time required.

A while bowl filled with zucchini goulash and surrounded by ingredients like tomatoes, zucchini, and squash

If you’ve been around lately, you know that good ol’ zucchini has been the star of the show as of late. For good reason, too! You can use it so many different ways. Zucchini crostini, anyone? In proper Live Eat Learn fashion, I knew we couldn’t finish off the series without a stew, because everyone needs a good, hearty stew once in a while.

But let’s be clear — this courgette stew isn’t just any stew. Thanks to garlic, marinara sauce, and navy beans, it’s filled with so many unsuspecting flavors. It’s one of my all time favorite zucchini stew recipes! Oh, and if you’re wondering what on earth a courgette is, it’s just another name for zucchini! The more you know.

Reader rating

★★★★★

“Made this for a friend after she had an accident knocking out some front teeth. She and her husband loved it, wanted the recipe. I made it for my family also. It is delicious…” —Patty

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A while bowl filled with courgette stew and surrounded by ingredients like tomatoes, zucchini, and squash

Ingredients in zucchini stew

We’re kicking off this zucchini goulash with some olive oil sautéed veggies, followed by a tasty marinara (your favorite brand or type will be perfect!), plus some beans, kale, and basil. The whole shebang uses only 10 ingredients including salt and pepper!

Olive Oil: First up we have 1 tbsp of olive oil. This will be used to cook the onion, garlic, and zucchini.
Onion: You’ll need half of a medium-sized onion, either white or yellow. Dice it up into small pieces.
Garlic: Add great flavor with 3 cloves of minced garlic.
Zucchini: Next, include 3 cups of chopped zucchini. That will amount to about 2 medium zucchini. Feel free to sub in one yellow squash for added color! They all have about the same health benefits and flavor. (This recipe is also great using frozen zucchini!)
Marinara Sauce: Add saucy goodness with 2 cups of marinara sauce. Feeling adventurous? Make your own marinara sauce!
Navy Beans: 1 can of navy beans will add extra oomph and protein.
Kale: Sneak in some greens with 1 cup of chopped kale.
Basil: Fresh basil will contribute to the taste. Chop it up before adding.
Salt & Pepper: Finally, add salt and pepper to taste!

Various zucchini stew ingredients arranged on a yellow background

How to make courgette stew

One of the best things about this zucchini goulash is that it’s a one pan show. Only one dirty dish? I’ll take it. We’ll start by sautéing the veggies, and then we’ll mix in the other ingredients and add the kale. It couldn’t be simpler!

Step 1: Create the flavor base
Heat the oil in a large pot over medium heat. Add the onion, garlic, and zucchini to the pan and cook until the onion and zucchini are a bit soft. It should take about 5 minutes.

A sauté pan filled with chopped zucchini, squash, onion, and garlic

Step 2: Stewify the dish
Stir in the marinara sauce nad beans. Continue cooking while covered for 5 minutes until the marinara sauce is hot and gently simmering.

A sauté pan filled with sautéed zucchini, squash, onion, and garlic, as well as uncooked navy beans and marinara sauce

Step 3: Add the greens
Stir in the chopped kale and basil. Cook until the kale wilts, about 2 minutes.

A sauté pan filled with cooked zucchini, squash, onion, garlic, navy beans, and marinara sauce, as well as uncooked chopped basil and kale

Step 4: Season and serve
Season with salt and pepper as needed and serve warm.

A sauté pan filled with cooked zucchini stew

Zucchini Stew Variations

When it comes to making this dish your own, you have a lot of options! Essentially any combination of veggies can be used, so choose your favorites and have at it. Additional options include chopped potatoes (red, russet, or gold), celery, carrots, and bell peppers. I like to make this my own by using one zucchini and one yellow squash for a bit of color variation.

You can also switch up the sauce slightly, using whichever tomato sauce you like (have you tried our roasted tomato sauce?)

And when it comes to leftovers, keep extra stew stored in the fridge and enjoy within 2-3 days. It actually makes a great meal prep option because it tastes even better when the ingredients have had time to all blend together!

A close up view detailing the texture of zucchini stew

More zucchini meals to try

Zucchini is so under appreciated when it comes to the many ways you can use it! It can be transformed into different dishes like crisps, cheddar bites, or even noodles. Below are some of my favorite zucchini recipes!