Mediterranean Diet Hearty Broccoli Stew
Warm your soul with this Mediterranean Diet Hearty Broccoli Stew—a vibrant, nutrient-rich dish that perfectly balances simplicity and flavor. Packed with fresh broccoli florets, tender carrots, protein-packed cannellini beans, and aromatic herbs like oregano and thyme, this comforting stew is simmered in a savory vegetable broth and brightened with a splash of lemon juice. Ready in just 45 minutes, it’s a wholesome, one-pot meal that's perfect for busy weeknights or meal prep. Serve with crusty bread or quinoa for a satisfying, plant-based feast that's brimming with Mediterranean-inspired goodness. This recipe is a must-try for anyone seeking healthy, flavorful meals rooted in clean eating.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, chopped yellow onion
- 3 minced garlic cloves
- 2 medium, sliced carrots
- 2 sliced celery stalks
- 4 cups broccoli florets
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 1 can (15 oz), drained and rinsed cannellini beans
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup, chopped fresh parsley
- 2 tablespoons lemon juice
Instructions
In a large pot, heat olive oil over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the garlic, carrots, and celery, cooking for another 3 minutes until they begin to soften.
Add the broccoli florets, diced tomatoes with their juices, and vegetable broth to the pot.
Bring the mixture to a simmer and add the cannellini beans, bay leaf, oregano, thyme, salt, and black pepper.
Cover the pot and let the stew simmer for 20 minutes, until the vegetables are tender.
Remove the bay leaf and stir in the chopped parsley and lemon juice.
Taste and adjust seasoning if necessary with more salt or lemon juice.
Serve the stew hot with crusty bread or over a bed of quinoa for a complete meal.
Nutrition Facts
Calories |
1310 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.0 g | 50% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6791 mg | 295% | |
| Total Carbohydrate | 196.6 g | 71% | |
| Dietary Fiber | 56.5 g | 202% | |
| Total Sugars | 50.5 g | ||
| Protein | 63.1 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 893 mg | 69% | |
| Iron | 20.2 mg | 112% | |
| Potassium | 5722 mg | 122% | |
*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.
