Mediterranean Diet Mixed Vegetable Stew
Experience the vibrant flavors of the Mediterranean with this hearty Mixed Vegetable Stew, a perfect recipe for fans of the Mediterranean diet. Packed with nutrient-rich ingredients like zucchini, eggplant, carrots, chickpeas, and kalamata olives, this veggie-forward dish combines wholesome goodness with bold savory notes. Simmered in a fragrant blend of garlic, onions, oregano, thyme, and tangy diced tomatoes, this dish is as comforting as it is healthy. Ready in just an hour, it’s perfect for meal prep or a cozy dinner. Serve it warm, garnished with fresh parsley, and let every spoonful transport you to the sunny coasts of the Mediterranean. Ideal for those seeking a nutrient-packed, plant-based meal!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large onion, diced
- 3 garlic cloves, minced
- 1 red bell pepper, chopped
- 2 zucchini, sliced
- 1 medium eggplant, cubed
- 3 carrots, sliced into half moons
- 1 14-ounce can canned diced tomatoes
- 4 cups vegetable broth
- 0.5 cup kalamata olives, pitted and sliced
- 1 15-ounce can chickpeas (cooked or canned, rinsed & drained)
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 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 until translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the chopped red bell pepper, zucchini, eggplant, and carrots to the pot.
Cook for 8-10 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the canned diced tomatoes and vegetable broth.
Add the sliced kalamata olives, chickpeas, bay leaf, dried oregano, dried thyme, salt, and black pepper to the pot.
Bring the mixture to a gentle boil, then reduce the heat to low.
Cover the pot and let the stew simmer for 20-25 minutes, or until the vegetables are tender and the flavors have melded.
Remove and discard the bay leaf.
Taste and adjust seasonings if necessary.
Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
2193 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.7 g | 128% | |
| Saturated Fat | 15.7 g | 78% | |
| Polyunsaturated Fat | 10.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7909 mg | 344% | |
| Total Carbohydrate | 273.5 g | 99% | |
| Dietary Fiber | 82.0 g | 293% | |
| Total Sugars | 84.9 g | ||
| Protein | 72.5 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 916 mg | 70% | |
| Iron | 29.3 mg | 163% | |
| Potassium | 6928 mg | 147% | |
*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.
