Mediterranean Diet Hearty Stewed Vegetables

Dive into the comforting flavors of the Mediterranean with this Hearty Stewed Vegetables recipe, a wholesome and satisfying dish that's perfect for anyone embracing the Mediterranean diet. Packed with nutrient-rich vegetables like eggplant, zucchini, and red bell pepper, this one-pot wonder simmers in a fragrant blend of olive oil, garlic, dried herbs, and a savory tomato base. Kalamata olives add a tangy burst of flavor, while fresh parsley provides a refreshing finish. Ready in just an hour, this stew is a vibrant, vegan-friendly meal ideal for a cozy dinner or a healthy meal prep option. Serve it with crusty whole-grain bread or over quinoa for a complete, fiber-rich feast that highlights the heart-healthy principles of Mediterranean cuisine.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

Start by preparing the vegetables: dice the yellow onion, peel and mince the garlic cloves, dice the eggplant, zucchini, and red bell pepper.

Step 2

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.

Step 3

Add the minced garlic, and continue to sauté for another minute until fragrant but not browned.

Step 4

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.

Step 5

Mix in the tomato paste, stirring to combine with the vegetables. Cook for another 2 minutes.

Step 6

Pour in the canned diced tomatoes and vegetable broth, stirring to mix all the ingredients thoroughly.

Step 7

Add the kalamata olives, dried oregano, dried thyme, salt, and ground black pepper. Stir well to combine.

Step 8

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.

Step 9

Once the stew is cooked, taste and adjust seasoning if necessary.

Step 10

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

Serving size	(2460.4g)

Amount per serving	% Daily Value*
Calories	1506.2

Total Fat 90.7g	0%
Saturated Fat 15.2g	0%
Polyunsaturated Fat 10.2g
Cholesterol 8mg	0%
Sodium 10454.6mg	0%
Total Carbohydrate 156.3g	0%
Dietary Fiber 45.8g	0%
Total Sugars 82.3g
Protein 31.6g	0%

Vitamin D 0IU	0%
Calcium 504.3mg	0%
Iron 14.1mg	0%
Potassium 5084.0mg	0%

*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.

Source of Calories

Fat: 52.1%

Protein: 8.1%

Carbs: 39.9%