Mediterranean Diet Hearty Spinach Stew
Dive into the soulful flavors of the Mediterranean Diet with our Hearty Spinach Stew! This vibrant, nutrient-packed recipe combines tender spinach, creamy chickpeas, and aromatic vegetables like carrots, celery, and red bell pepper, all simmered in a luxurious vegetable broth infused with garlic, oregano, and bay leaf. Finished with a bright splash of lemon juice and a sprinkle of fresh parsley, this hearty stew is both comforting and refreshing. Perfect for a wholesome weeknight meal, it’s naturally vegan, gluten-free, and brimming with fiber and antioxidants. Ready in just 45 minutes, this Mediterranean spinach stew is ideal for anyone seeking a healthy, easy-to-make dish that satisfies in every spoonful.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 4 garlic cloves, minced
- 3 carrots, sliced
- 2 celery stalks, sliced
- 1 red bell pepper, chopped
- 1 14-ounce can canned diced tomatoes
- 4 cups vegetable broth
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 15-ounce can cooked chickpeas
- 8 cups fresh spinach, chopped
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for about 5 minutes or until it becomes translucent.
Stir in the minced garlic and cook for another 1 minute, until fragrant.
Add the sliced carrots, celery, and chopped red bell pepper to the pot and cook for 5 minutes, stirring occasionally.
Pour in the can of diced tomatoes including their juices, and stir well.
Add the vegetable broth, bay leaf, and dried oregano, and bring the mixture to a boil.
Once boiling, reduce the heat to low and let it simmer uncovered for 15 minutes.
Add the drained chickpeas to the pot and simmer for another 5 minutes.
Stir in the chopped spinach, allowing it to wilt into the stew gently.
Add the lemon juice, salt, and black pepper, stirring to combine.
Remove the bay leaf before serving.
Garnish with freshly chopped parsley and serve the stew warm.
Nutrition Facts
Calories |
1834 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.8 g | 81% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 8.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5861 mg | 255% | |
| Total Carbohydrate | 258.7 g | 94% | |
| Dietary Fiber | 78.2 g | 279% | |
| Total Sugars | 72.0 g | ||
| Protein | 80.9 g | 162% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1291 mg | 99% | |
| Iron | 38.7 mg | 215% | |
| Potassium | 8587 mg | 183% | |
*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.
