Grecian Isle Stew
Transport your taste buds to the sunny Mediterranean with this flavorful and hearty Grecian Isle Stew. Brimming with fresh vegetables like zucchini, carrots, and bell peppers, and infused with fragrant herbs such as oregano and thyme, this Greek-inspired recipe is a celebration of vibrant, wholesome ingredients. Kalamata olives add a briny depth, while a zest of lemon brightens each spoonful with a burst of citrusy freshness. Simmered to perfection in a savory blend of crushed tomatoes and vegetable broth, and finished with tender baby spinach, this dish is as nourishing as it is delicious. Ready in just an hour, this one-pot vegan stew is perfect for a comforting family dinner or a meal prep staple. Serve it with crusty bread or warm pita to soak up every last drop of this Mediterranean delight!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large yellow onion
- 4 garlic cloves
- 2 medium carrots
- 2 medium zucchini
- 1 large red bell pepper
- 1 28-ounce can crushed tomatoes
- 4 cups vegetable broth
- 1 cup kalamata olives
- 2 teaspoons dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 lemon (zest and juice)
- 0.25 cup fresh parsley
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 4 cups baby spinach
Instructions
Heat the olive oil in a large, heavy-bottomed pot over medium heat.
Dice the yellow onion and mince the garlic cloves. Add them to the pot and sauté for 5-7 minutes until the onion is translucent and fragrant.
Peel and chop the carrots into bite-sized pieces. Slice the zucchini into half-moons and dice the red bell pepper. Add them to the pot and cook for another 5 minutes, stirring occasionally.
Pour in the crushed tomatoes and vegetable broth, stirring to combine.
Add the kalamata olives, dried oregano, dried thyme, bay leaf, salt, and black pepper. Stir well and bring the mixture to a gentle boil.
Reduce the heat to low, cover the pot with a lid, and allow the stew to simmer for 25 minutes, stirring occasionally.
After 25 minutes, add the baby spinach to the pot. Stir until the spinach wilts into the stew, about 2-3 minutes.
Grate the zest of the lemon and squeeze its juice directly into the stew. Stir well to incorporate.
Taste the stew and adjust salt and pepper if needed. Remove the bay leaf before serving.
Garnish each bowl of stew with a sprinkle of fresh chopped parsley and serve warm alongside crusty bread or pita.
Nutrition Facts
Calories |
286 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1330 mg | 58% | |
| Total Carbohydrate | 31.1 g | 11% | |
| Dietary Fiber | 8.7 g | 31% | |
| Total Sugars | 12.3 g | ||
| Protein | 7.1 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 1076 mg | 23% | |
*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.
