Zucchini Stew with Chicken Chunks: A Flavorful Persian Comfort Dish
Zucchini stew with chicken, known in Persian cuisine as Khoresh Kadoo, is a comforting, wholesome dish that combines the natural sweetness of zucchini with the richness of chicken and the tanginess of tomatoes. Unlike many heavy stews, this recipe is light yet filling, making it an excellent choice for anyone who wants a balanced, nutritious meal without sacrificing flavor.
In this article, we will dive into the history and cultural background of zucchini stew, explore its health benefits, and provide a detailed step-by-step recipe that you can easily recreate in your kitchen. Whether you are new to Persian cooking or already familiar with it, this dish is sure to become a family favorite.
A Glimpse into Persian Cuisine
Persian cuisine is known for its rich flavors, delicate balance of spices, and emphasis on fresh ingredients. Many traditional stews (khoresh) are cooked slowly, allowing the flavors to blend beautifully. While some stews can be heavy with red meats and rich sauces, zucchini stew stands out for its lighter, healthier approach.
The zucchini stew can be prepared either with lamb, beef, or chicken. However, the chicken version is particularly popular among those who prefer lean protein and a quicker cooking time. With the addition of zucchini, tomatoes, and sometimes dried lime, this stew brings a refreshing twist to the Persian dinner table.
Health Benefits of Zucchini Stew with Chicken
This stew is not just delicious—it’s also highly nutritious:
Rich in Vitamins and Minerals – Zucchini is an excellent source of vitamin A, vitamin C, potassium, and antioxidants. These nutrients help boost immunity and support healthy skin.
High-Quality Protein – Chicken provides lean protein, essential for muscle repair and overall health.
Low in Calories – Compared to beef stews, zucchini stew with chicken is lighter and easier to digest.
Balanced Nutrition – Combining vegetables and protein makes this dish a well-rounded meal.
Gluten-Free and Versatile – Perfect for people with gluten sensitivities and adaptable to low-carb diets by serving without rice.
Ingredients for Zucchini Stew with Chicken
To make this dish, you will need the following ingredients (serves 4–5 people):
4 medium zucchinis, peeled in stripes and sliced into thick rounds
500g chicken breast or thighs, cut into chunks
2 medium onions, finely chopped
3–4 medium tomatoes (or 3 tbsp tomato paste)
2 cloves of garlic, minced
1 dried lime (limoo amani) or 2 tbsp lemon juice
½ tsp turmeric powder
½ tsp black pepper
½ tsp cinnamon (optional, for a warm touch)
1 tsp salt (adjust to taste)
3 tbsp vegetable oil (or olive oil for a lighter version)
2 cups water or chicken broth
Fresh parsley or cilantro for garnish
Step-by-Step Cooking Method
Step 1: Preparing the Zucchini
Peel the zucchinis in a striped pattern, leaving some green skin for texture and visual appeal. Slice them into thick rounds. Lightly sprinkle salt over the pieces and let them rest for 10 minutes. This will help reduce excess moisture and prevent them from becoming too mushy while cooking.
Fry the zucchini slices in a pan with 1–2 tablespoons of oil until golden brown on both sides. Set aside on paper towels to absorb extra oil.
Step 2: Sautéing the Onions and Chicken
In a large pot, heat 1 tablespoon of oil and sauté the chopped onions until they turn golden. Add the minced garlic and stir briefly. Next, add the chicken chunks and season them with turmeric, salt, and pepper. Cook for about 5–7 minutes until the chicken is lightly browned.
Step 3: Creating the Sauce
Add the chopped tomatoes (or tomato paste) to the pot. Stir well until the tomatoes break down and release their juices. If using tomato paste, allow it to fry for 2–3 minutes to remove its raw taste. Add 2 cups of water or chicken broth and bring the mixture to a gentle boil.
Step 4: Adding Flavor
Pierce the dried lime with a fork and add it to the stew. This gives the dish a subtle sourness. If you don’t have dried lime, you can use a bit of lemon juice at the end of cooking instead. Let the stew simmer on low heat for about 20 minutes so the flavors meld together.
Step 5: Combining Everything
Once the chicken is cooked and tender, carefully add the fried zucchini slices into the pot. Stir gently to avoid breaking them apart. Let the stew simmer for another 10–15 minutes on very low heat. The zucchini should be soft but still hold its shape.
Step 6: Serving the Stew
Remove the dried lime before serving. Garnish the stew with fresh parsley or cilantro. Traditionally, zucchini stew is served with Persian saffron rice (chelo), but it can also be paired with flatbread for a lighter meal.
Tips and Variations
For a healthier version: Instead of frying the zucchini, grill or roast them in the oven with a light brush of olive oil.
Add more vegetables: Bell peppers or eggplants can be added for extra flavor and variety.
Spice it up: A dash of chili flakes can give the stew a little kick for those who enjoy spicier food.
Make it vegetarian: Skip the chicken and add more zucchini, mushrooms, or chickpeas for a hearty vegetarian option.
Why You Should Try Zucchini Stew with Chicken
This dish is perfect for anyone looking to enjoy the authentic taste of Persian cuisine without spending hours in the kitchen. It’s simple, flavorful, and versatile. The combination of tender chicken, juicy zucchini, and tangy tomato sauce makes it a dish that appeals to all ages.
Moreover, this stew represents the heart of Persian home cooking—wholesome, comforting, and meant to be shared with loved ones. By trying this recipe, you’re not just cooking a meal; you’re experiencing a piece of Persian culture.
Final Thoughts
Zucchini stew with chicken is a delightful Persian dish that proves healthy food can be full of flavor. With its balance of lean protein, fresh vegetables, and aromatic spices, this stew is both nourishing and satisfying. Whether you’re cooking for your family or hosting friends, this recipe is sure to impress.
So the next time you want to prepare something unique yet easy, give this Persian zucchini stew with chicken a try. Pair it with fluffy rice, and you’ll have a meal that’s comforting, nutritious, and unforgettable.
