Healthy Senior Recipe: Vegan Vegetable Stew (Italian Giambotta)

Healthy Recipe: Vegan Vegetable Stew (Giambotta)

Giambotta is a rustic Italian vegetable stew that celebrates fresh, seasonal produce. This version layers vegetables and herbs to achieve the perfect texture and flavor — tender, but never mushy. Pair it with a crisp green salad and a slice of crusty ciabatta for a satisfying, heart-healthy meal that nourishes body and soul.

Serves 6–8

Ingredients

• ¼ cup extra-virgin olive oil

• 2 cups diced yellow onion

• 1 cup diced celery

• 1 cup diced carrots

• 2 tablespoons very thinly sliced garlic

• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)

• 1 tablespoon fresh tarragon leaves (or 1 teaspoon dried)

• ¼ teaspoon red chili flakes

• 2 cups medium-diced Yukon gold potatoes

• 1 cup diced eggplant (peeled if desired)

• 1 cup diced red bell peppers

• 1 (28-ounce) can whole peeled tomatoes, mashed

• 2 bay leaves

• ¼ cup chopped fresh parsley (stems and leaves)

• 1 (15-ounce) can chickpeas or cannellini beans, drained and rinsed

• 1 cup diced zucchini

• 1 teaspoon sea salt (plus more to taste)

• 1 teaspoon freshly ground black pepper (plus more to taste)

• ¼ cup fresh basil leaves, torn

Instructions

1. Heat olive oil in a stockpot over medium heat. Add onion, celery, carrots, garlic, thyme, tarragon, and chili flakes. Sauté for 8–10 minutes, until onions are translucent.

2. Add potatoes and cook for 5 minutes. Stir in eggplant and bell peppers; cook 2–3 minutes until softened.

3. Add mashed tomatoes, bay leaves, and parsley. Simmer 12–15 minutes, until eggplant is tender and potatoes are nearly cooked.

4. Add chickpeas, zucchini, salt, and pepper. Continue cooking until potatoes are soft and zucchini is tender but firm.

5. Remove from heat. Adjust seasoning as needed. Discard bay leaves and stir in fresh basil. Serve warm.

Why This Recipe Is Great for Senior Fitness

• Heart-Healthy & Anti-Inflammatory:Olive oil, tomatoes, and herbs provide antioxidants that support cardiovascular and joint health.

• High in Fiber:Beans and veggies promote digestion and help maintain stable blood sugar.

• Low in Sodium, High in Flavor:Perfect for seniors managing blood pressure while enjoying rich, satisfying meals.