Mediterranean Artichoke Stew
Warm your soul with a hearty bowl of Mediterranean Artichoke Stew, a vibrant and nutritious dish packed with the bold flavors of the Mediterranean. This stew combines tender artichoke hearts, briny kalamata olives, and protein-rich chickpeas, simmered to perfection with aromatic garlic, sweet carrots, and diced tomatoes in a savory vegetable broth. Infused with dried oregano and a bright pop of fresh lemon juice and parsley, this meatless marvel is as wholesome as it is satisfying. Ideal for weeknight dinners, it comes together in just under an hour and serves four generously. Enjoy it on its own, with crusty bread for dipping, or over rice for an extra hearty meal. Perfect for vegetarians, vegans, and anyone craving a taste of the Mediterranean sunshine at the dinner table.
The Toxic-Free Cutting Board
Medical-grade titanium. No microplastics. No bacteria. No compromises.
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 2 medium carrots, peeled and sliced
- 2 stalks celery stalks, sliced
- 15 ounces canned diced tomatoes, with juice
- 4 cups vegetable broth
- 14 ounces cooked artichoke hearts, quartered
- 0.5 cups kalamata olives, pitted and halved
- 15 ounces chickpeas (garbanzo beans), drained and rinsed
- 1 teaspoon kosher salt
- 0.5 teaspoons black pepper
- 1 teaspoon dried oregano
- 0.25 cups fresh parsley, chopped
- 1 tablespoon fresh lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes, until softened.
Stir in the minced garlic, sliced carrots, and celery. Cook for another 5 minutes, stirring occasionally.
Pour in the canned diced tomatoes with their juice and the vegetable broth. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes, allowing the vegetables to soften.
Add the quartered artichoke hearts, kalamata olives, and chickpeas to the pot. Stir well.
Season with kosher salt, black pepper, and dried oregano. Simmer for an additional 10 minutes to blend the flavors.
Remove from heat and stir in the freshly chopped parsley and lemon juice.
Taste and adjust seasoning if necessary.
Serve the stew hot with crusty bread or over cooked rice, if desired.
Nutrition Facts
Calories |
476 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1424 mg | 62% | |
| Total Carbohydrate | 69.1 g | 25% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 15.7 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 207 mg | 16% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 1484 mg | 32% | |
*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.
