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Jessica T. Brown

Easy Italian Sausage and Zucchini Tomato Stew

A quick, healthy, and hearty Italian-inspired stew featuring lean turkey sausage, fresh vegetables, and rich tomato base.
One-pot comfort that’s high in protein, fiber, and heart-healthy fats.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 8
Course: Main Course
Cuisine: Healthy Comfort Food, Italian
Ingredients Equipment Method Notes

Ingredients
  

  • 2 Tbsp olive oil
  • 1 medium onion diced
  • 6 cloves garlic minced
  • 5 sweet Italian turkey sausage links 19.5 oz, casings removed
  • 1 yellow or orange bell pepper diced
  • 3 medium zucchini chopped into 1-inch pieces
  • 1 tsp Italian seasoning
  • 1/2 tsp black pepper
  • 1/4 tsp crushed red pepper flakes
  • 1 15 oz can fire-roasted diced tomatoes
  • 1 28 oz can tomato puree
  • 3 cups low-sodium chicken broth

Equipment

  • 1 Large Dutch Oven or heavy-bottom pot
  • 1 Chef’s Knife
  • 1 Wooden Spoon
  • Measuring cups and spoons
  • Cutting Board

Method
 

  1. Heat the Olive Oil: In a large Dutch oven or heavy-bottom pot, pour in 2 tablespoons of olive oil and place it over medium-high heat.
    Allow the oil to warm until it shimmers, which ensures even cooking and prevents the onion from sticking.
    This first step sets the foundation for rich, flavorful sautéed aromatics.
  2. Sauté the Onion: Add the diced onion to the hot oil and cook for 2–3 minutes, stirring occasionally, until the onion becomes translucent and releases its natural sweetness.
    Cooking the onion first develops depth in the stew’s flavor profile.
  3. Cook the Garlic: Add the minced garlic to the pot and stir continuously for about 30 seconds until fragrant.
    Be careful not to let it brown, as burnt garlic can impart a bitter taste.
    This step infuses the oil with aromatic flavor that carries through the stew.
  4. Brown the Sausage: Add the casings-removed turkey sausage to the pot and use a wooden spoon to break it into small crumbles as it cooks.
    Continue stirring for 5–7 minutes until the sausage is lightly browned, fully cooked, and evenly mixed with the aromatics.
  5. Add Bell Pepper and Zucchini: Stir in the diced bell pepper and chopped zucchini, cooking for 5 minutes until the vegetables soften slightly while still retaining a bit of bite.
    This step balances textures and ensures a colorful, nutrient-packed stew.
  6. Season the Mixture: Sprinkle the Italian seasoning, black pepper, and crushed red pepper flakes over the sausage and vegetables, stirring well to evenly distribute the flavors.
    Seasoning at this stage allows the herbs and spices to bloom in the hot oil.
  7. Add Tomatoes and Broth: Pour in the fire-roasted diced tomatoes, tomato puree, and chicken broth, stirring gently to combine all ingredients.
    Bringing the mixture to a simmer ensures the flavors meld together beautifully.
  8. Simmer the Stew: Reduce the heat to low, cover the pot partially, and simmer for 20–30 minutes, stirring occasionally, until the vegetables are tender and the broth thickens to a stew-like consistency.
    Slow simmering allows flavors to intensify and results in a comforting, hearty texture.
  9. Serve and Enjoy: Ladle the stew into bowls while hot and serve immediately for a satisfying meal.
    This dish pairs wonderfully with crusty bread or a light side salad, making it perfect for both weeknight dinners and meal prep.

Notes

  • Use turkey or chicken sausage for a leaner, lower-fat version.
  • Fire-roasted tomatoes add a subtle smoky depth; regular diced tomatoes work in a pinch.
  • Adjust crushed red pepper flakes for heat preference—omit for a milder stew.
  • Chopping vegetables uniformly ensures even cooking and consistent texture.
  • This stew can be made ahead and often tastes better the next day after flavors meld.