Mediterranean Diet Hearty Stewed Vegetables
Warm, nourishing, and bursting with Mediterranean flavors, this Hearty Stewed Vegetables recipe is the ultimate healthy comfort food for any time of year. Featuring a vibrant medley of eggplant, zucchini, red bell pepper, and velvety tomato broth, this dish is infused with the earthy aroma of oregano and thyme and a briny kick from kalamata olives. It’s simmered to perfection, allowing the vegetables to soak up every bit of the rich, savory broth. Ready in just an hour and packed with wholesome ingredients, this Mediterranean-inspired vegan stew is as versatile as it is delicious—serve it with crusty whole-grain bread, fluffy quinoa, or on its own for a satisfying meal. Perfect for those looking to embrace the Mediterranean diet, it’s a flavorful and nutritious option you’ll want to make again and again!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large yellow onion
- 3 cloves garlic cloves
- 1 medium eggplant
- 2 medium zucchini
- 1 large red bell pepper
- 2 tablespoons tomato paste
- 400 grams canned diced tomatoes
- 700 milliliters vegetable broth
- 0.5 cup kalamata olives, pitted and halved
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Start by preparing the vegetables: dice the yellow onion, peel and mince the garlic cloves, dice the eggplant, zucchini, and red bell pepper.
In a large pot, heat the olive oil over medium heat. Add the diced onions and sauté for about 5 minutes until they become translucent.
Add the minced garlic, and continue to sauté for another minute until fragrant but not browned.
Add the diced eggplant, zucchini, and red bell pepper to the pot. Stir well to coat the vegetables in the oil and cook for about 5-7 minutes, stirring occasionally, until they begin to soften.
Mix in the tomato paste, stirring to combine with the vegetables. Cook for another 2 minutes.
Pour in the canned diced tomatoes and vegetable broth, stirring to mix all the ingredients thoroughly.
Add the kalamata olives, dried oregano, dried thyme, salt, and ground black pepper. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes until the vegetables are tender and the flavors have melded together.
Once the stew is cooked, taste and adjust seasoning if necessary.
Garnish with freshly chopped parsley before serving. Serve hot, either on its own or accompanied by your choice of whole grain bread or side dish.
Nutrition Facts
Calories |
1506 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.7 g | 116% | |
| Saturated Fat | 15.2 g | 76% | |
| Polyunsaturated Fat | 10.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 10455 mg | 455% | |
| Total Carbohydrate | 156.3 g | 57% | |
| Dietary Fiber | 45.8 g | 164% | |
| Total Sugars | 82.3 g | ||
| Protein | 31.6 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 504 mg | 39% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 5084 mg | 108% | |
*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.
