Try this delicious and healthy oven-baked vegetable stew made with zucchini, onions, tomatoes, and garlic. A perfect Mediterranean-inspired dish that’s light yet satisfying.

What Is Baked Zucchini Stew?

This oven-baked vegetable dish is a Mediterranean favorite made by slow-cooking fresh zucchini, onions, tomatoes, and garlic in olive oil. It’s light, vegan-friendly, and rich in flavor. Ideal for hot summer days or as a wholesome plant-based dinner option.

What Is Baked Zucchini Stew?

Why You’ll Love This Dish

• Low-calorie, high in fiber

• 100% plant-based and vegan

• Made with heart-healthy olive oil

• Delicious when served hot or cold

• Great as a main course or side dish

Ingredients (Serves 4)

• 4 medium zucchini, thinly sliced

• 2 medium onions, sliced

• 3–4 cloves of garlic, minced

• 3 medium tomatoes, chopped or 1 cup grated

• 1 tablespoon tomato paste

• 4 tablespoons olive oil

• 1 teaspoon salt

• 1 teaspoon black pepper

• 1 teaspoon red pepper flakes (optional)

• 1 teaspoon dried oregano or mint

• ½ cup water

Preparation

1. Prepare the Vegetables

• Wash and slice the zucchini into thin circles.

• Peel and slice the onions into thin strips.

• Mince the garlic.

• Chop or grate the tomatoes.

What Is Baked Zucchini Stew?

2. Combine Everything

In a large mixing bowl:

• Add all vegetables.

• Mix in tomato paste, olive oil, water, and seasonings.

• Toss gently until everything is evenly coated.

3. Transfer to Baking Dish

• Spread the mixture evenly in a baking dish.

• Drizzle a bit more olive oil on top if desired.

• Use a spoon to flatten the top layer slightly for even baking.

Baking Instructions

• Preheat the oven to 350°F (180°C).

• Bake for 35–40 minutes on the middle rack.

• It’s ready when the zucchini is soft and the top has a light golden color.

Serving Suggestions

• Serve warm, at room temperature, or chilled.

• Pair with plain yogurt, whole grain rice, or rustic bread.

• Garnish with chopped parsley or lemon zest for extra flavor.

Extra Tips for Perfect Results

• Don’t slice the zucchini too thick—they take longer to bake.

• Use extra virgin olive oil for richer taste.

• Want more texture? Add slices of potatoes or bell peppers.

• For a gluten-free and fiber-rich twist, serve with quinoa.

Health Benefits

This dish is not only tasty but also full of nutritional value:

• Zucchini: Rich in fiber, antioxidants, and vitamin C

• Tomatoes: A great source of lycopene, known for cancer-fighting properties

• Garlic and onions: Boost the immune system and have anti-inflammatory effects

• Olive oil: Provides healthy monounsaturated fats, supporting heart health

Frequently Asked Questions

Can I prepare it in advance?

Yes! This dish tastes even better the next day. Store it in an airtight container in the refrigerator for up to 3 days.

Is it freezer-friendly?

Absolutely. Let it cool completely, portion it into containers, and freeze for up to a month.

Is it kid-friendly?

Yes, especially if you reduce or skip the red pepper flakes.

1-Day Meal Idea with Baked Zucchini Stew

• 🥣 Lunch: Serve with quinoa and a spoon of plain yogurt

• 🍽️ Dinner: Enjoy as a side dish with grilled fish or lentil patties

• 🧊 Snack: Eat cold as a refreshing veggie plate

Final Thoughts

This baked zucchini stew is a celebration of simplicity and flavor. It’s a great way to eat more vegetables, enjoy clean Mediterranean cooking, and support your health—all while keeping prep and ingredients minimal.

Whether you’re cooking for family or meal-prepping for the week, this dish is a smart, satisfying, and nutritious option.