Cathy’s Kitchen Prescription LLC
Türlü Türlü ~
Greek Vegetable Stew
A heavenly medley of summer veggies, every Greek family has its own tradition for this splendid veggie stew. Usually swimming in olive oil, this healthier version sidesteps the oil and builds its flavor instead by first roasting tomatoes, peppers, and zucchini to concentrate their flavors, then baking them with sautéed eggplant, potatoes, and green beans with plenty of aromatic onion, garlic, and fresh herbs.
Serve as an appetizer, side dish, or entrée, enjoy türlü türlü with some crusty whole grain bread to sop up its delicious juices. Whole and plant-based, gluten-free, with no oil, sugar or salt.
Prep time 30 minutes Cooking time 90 minutes to roast • + 50 minutes to bake Serves 4-6
1½ pounds cherry tomatoes, halved
1 pound campari tomatoes, quartered
1½ pounds mini bell peppers, cored
6 green hatch chile peppers or a few other mildly spicy green chiles, cored (optional)
1½ pounds medium zucchini, cut in ¼” slices
2 medium red onions, peeled, quartered, sliced thinly
2 large cloves garlic, minced
Splash of dry white wine or vermouth or no-sodium veggie broth
28 ounces good quality canned or bottled tomatoes with no preservatives or salt
1½ pounds young, firm eggplant (here I used Sicilian but use whatever variety you like), large dice
1½ pounds young yellow potatoes, large dice
½ pound young snap or Roma green beans, cut on bias into 1½ “ pieces
3 full Tablespoons fresh dill leaves, chopped
3 full Tablespoons fresh parsley leaves, chopped
2-3 full Tablespoons fresh mint leaves, chopped
Several grinds fresh black pepper (can omit if you use Hatch peppers)
3 Tablespoons aka (red) miso, or to taste ••
• Hint! I roast tomatoes and peppers weekly in large batches to use in all sorts of dishes. To save time here, feel free to roast the tomatoes, peppers and zucchini in advance.
•• Miso is a good salt alternative that helps to lower blood pressure (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313421/#:~:text=Miso%2C%20which%20is%20made%20from,%2C%20including%20salt%2Dsensitive%20hypertension).
Roast Peppers, Zucchini, Tomatoes
Preheat oven at 375°F/190°C. Roast cored mini bell and Hatch peppers, without crowding, on a baking sheet lined with parchment for 30 minutes or until collapsed and lightly toasted. Cut in quarters and set aside.
Raise oven temp to 400°F/204°C. Reusing the pan and parchment roast zucchini, without crowding, for 15 minutes, flip and continue to roast for another 15 minutes or until lightly browned. Set aside.
Raise oven temp to 425°F/218°C. Reusing the pan and parchment again, roast tomatoes without crowding with larger tomato halves facing up and small ones facedown for 30 minutes or until the edges begin to carmelize. Set aside.
Heat a large deep skillet for 3 minutes over a medium flame. Dry sauté the onions, stirring, for several minutes. When they darken the pan and begin to adhere, deglaze with your liquid of choice, scraping up the dissolved carmelized sugars with a wooden spoon.
Add the garlic and stir. After a minute and then stir in the canned/jarred tomatoes and their juice, followed by the potatoes, eggplant, and beans. Lower flame to a simmer, cover, and cook for 20 minutes or so, stirring periodically, until they soften.
Preheat oven to 400°F/204°C.
Now add the fresh herbs, miso, and black pepper to the large skillet, stirring. And then gently incorporate the roasted zucchini, peppers, and tomatoes. If the stew has become dry, add ½ cup of veggie broth or water.
Cover and place in the oven for 30 minutes to heat through and meld all the flavors.
Remove the cover for the final 20 minutes to concentrate flavors and lightly toast the surface.
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