By Suzanne Doad, MS, RD, LDN
The second recipe in my summer squash series is a family favorite that I grew up eating. It’s hearty while at the same time being refreshing due to the water content in the squash and tomatoes.
This dish is called khoresht-eh kadu (squash stew) and it takes me back to the summers of my childhood, when my mom would use fresh zucchini and tomatoes from the garden. It is traditionally cooked with cubed beef or lamb, but I left that out this time. The protein comes mainly from the cucumber yogurt, and if you would like to make it vegan you can substitute chickpeas for the meat.
Ingredients (serves 6)
4-5 medium zucchini or squash, cut into 1/4 inch planks
1 large onion, diced
3-4 cups diced tomatoes (I used tomatoes from a jar as I’m holding out for the garden-fresh ones😂)
2+2 tbsp olive oil
1/2 tsp turmeric
1/4 tsp black pepper
1/2 + 1/2 tsp sea salt
Optional: 8 ounces grass-fed beef – a lean cut such as eye of round or London broil works good here. Cut into 1/2 inch cubes.
How to Make It:
Cut the zucchini and/or squash into planks that are approximately 1/4 inch thick and 1 -2 inches long.
Use 1/2 tsp to salt the squash. If you have extra time, toss to coat and place in a colander to drain, 1 hr. This removes some of the extra water, which will help the squash to brown better. If time is short, skip this step.
Dice the onions while you are waiting for the water to drain from the squash.
Preheat oven to 400. Spread squash in a single layer on a baking sheet. Drizzle with olive oil & sprinkle a little black pepper.
Bake squash for 15 minutes, then remove and flip them, bake for another 10 minutes. Remove from the oven and place to the side.
Heat the other half of the oil in a flat-bottomed pan, add black pepper and heat for a minute. Add the onions and sauté until lightly browned (about 5-7 minutes). If using meat, add it here along with the onions. Add turmeric and sauté for another minute.
Add the tomatoes & salt and cook for 10 minutes or until the oil starts to separate. Add the squash and stir gently to mix. Reduce the heat to a simmer and if needed, add enough water to cover the squash.
Cover with a lid and cook for another 30 minutes, stirring occasionally.
If you have time, you can simmer a little longer, as it tastes even better the longer the flavors have had time to gel!
Serve with steamed basmati rice and cucumber yogurt. Enjoy!