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#### Step 2: Cook the Ground Beef
Heat a large pot or Dutch oven over medium heat and add a tablespoon of olive oil. Once the oil is hot, add the ground beef to the pot. Break it up with a wooden spoon and cook until browned, about 5-7 minutes. Make sure to season the beef with salt and pepper as it cooks. Once browned, remove any excess fat from the beef to keep the stew from becoming greasy.
#### Step 3: Sauté the Vegetables
To the same pot, add the chopped onions and minced garlic. Sauté for 2-3 minutes, until the onions become translucent and fragrant. Add the chopped carrots and continue to cook for another 3-4 minutes, allowing the vegetables to soften slightly.
#### Step 4: Add Tomatoes and Broth
Once the vegetables are softened, add the diced tomatoes (or crushed tomatoes) to the pot. Stir everything together and allow the tomatoes to cook down slightly, about 3-4 minutes. Then, pour in the beef broth and bring the mixture to a simmer.
#### Step 5: Season the Stew
At this point, add your dried herbs: oregano, thyme, and bay leaf. Stir everything together and taste the stew. Adjust the seasoning by adding more salt, pepper, or other spices to suit your preferences. If you enjoy a bit of heat, consider adding a pinch of red pepper flakes.
#### Step 6: Add the Zucchini
Once the stew is simmering and the vegetables are tender, it’s time to add the zucchini. Add the zucchini to the pot and stir it in gently. Simmer the stew for an additional 10-12 minutes, or until the zucchini is tender but not mushy. The zucchini should hold its shape while absorbing the flavors of the stew.
#### Step 7: Finish and Serve
Once the stew is done, remove the bay leaf and discard it. Taste one last time for seasoning and adjust if necessary. Garnish the stew with freshly chopped parsley or cilantro for added color and flavor. Serve the zucchini and ground beef stew hot, alongside crusty bread, rice, or pasta.
### Variations and Customizations
While the classic zucchini and ground beef stew is delicious on its own, there are several ways you can customize the recipe to suit your tastes or dietary needs:
1. **Add More Vegetables**: You can incorporate other vegetables like bell peppers, celery, or green beans into the stew for extra flavor and nutrition.
2. **Spice It Up**: For those who enjoy heat, you can add fresh chili peppers or increase the amount of red pepper flakes. A dash of hot sauce can also provide a kick.
3. **Use Different Meats**: If you prefer a different protein, try using ground turkey, chicken, or even ground lamb. These meats work well in stews and add a different flavor profile.
4. **Make It Low-Carb**: For a lower-carb version, you can omit the carrots and serve the stew over cauliflower rice or zucchini noodles instead of traditional rice or pasta.
5. **Make It Creamy**: To add richness to the stew, stir in a splash of heavy cream or coconut milk towards the end of cooking. This will give the stew a creamy texture that balances the savory flavors.
### Health Benefits of Zucchini & Ground Beef Stew
Zucchini and ground beef stew is not only delicious, but it also provides a variety of health benefits:
1. **Protein-Rich**: Ground beef is a great source of high-quality protein, which is essential for muscle repair, immune function, and overall health.
2. **Low in Calories**: Zucchini is naturally low in calories, making it a great choice for those who are looking to manage their weight while still enjoying a hearty meal.
3. **Rich in Vitamins and Minerals**: The vegetables in this stew, such as zucchini, carrots, and tomatoes, are packed with vitamins A and C, potassium, and antioxidants that support overall health.
4. **Supports Digestive Health**: The fiber content from zucchini and carrots helps support healthy digestion, keeping you feeling full and satisfied for longer.
### Conclusion
Zucchini and ground beef stew is a fantastic recipe that combines simplicity with great flavor. With its hearty, savory taste and rich nutritional profile, it’s a meal that can be enjoyed by the entire family. Whether you’re making it for a weeknight dinner or a gathering with friends, this stew is sure to satisfy. By following this easy-to-follow recipe, you’ll have a warm, comforting dish that will quickly become a favorite in your household.
