6 Vegetable Mediterranean Stew
Dive into a bowl of vibrant flavors with this 6 Vegetable Mediterranean Stew, a hearty and healthy dish bursting with the essence of the Mediterranean. Packed with nutrient-rich vegetables like zucchini, eggplant, and red bell pepper, this plant-based stew is simmered to perfection in a savory blend of vegetable broth, chickpeas, and aromatic spices like cumin and paprika. A pop of freshness from baby spinach and a sprinkle of parsley as garnish bring the dish to life, making it as visually stunning as it is delicious. Ready in just under an hour, this vegan-friendly recipe is ideal for meal prep, weeknight dinners, or serving with crusty bread or rice for a comforting and satisfying meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 medium, diced zucchini
- 1 medium, diced red bell pepper
- 1 medium, diced eggplant
- 3 large, diced tomatoes
- 3 cups vegetable broth
- 1 cup cooked chickpeas
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach
- 0.25 cup (chopped, for garnish) fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced yellow onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced zucchini, red bell pepper, and eggplant to the pot. Sauté for 5 minutes, stirring occasionally, until the vegetables begin to soften.
Add the diced tomatoes to the pot and stir well. Cook for 3 minutes, allowing the tomatoes to release their juices.
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to a simmer.
Stir in the cooked chickpeas, ground cumin, paprika, dried oregano, salt, and black pepper. Cover and let the stew simmer for 20 minutes, stirring occasionally, until the vegetables are tender.
Add the baby spinach and stir until wilted, about 2 minutes.
Taste and adjust the seasoning with more salt and pepper, if needed.
Ladle the stew into bowls and garnish with freshly chopped parsley.
Serve hot with crusty bread or over rice, if desired.
Nutrition Facts
Calories |
1264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.7 g | 56% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6586 mg | 286% | |
| Total Carbohydrate | 186.7 g | 68% | |
| Dietary Fiber | 53.4 g | 191% | |
| Total Sugars | 72.2 g | ||
| Protein | 46.5 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 482 mg | 37% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 5104 mg | 109% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
