Mediterranean Diet Rich Tomato Stew
Delight in the hearty and wholesome flavors of this Mediterranean Diet Rich Tomato Stew, a comforting one-pot dish that’s bursting with freshness and nutrition. Featuring a medley of vegetables like zucchini, bell pepper, and eggplant, combined with protein-packed chickpeas and the rich, tangy depth of crushed tomatoes, this stew is seasoned with aromatic herbs like oregano, basil, and a touch of bay leaf. A drizzle of olive oil and briny kalamata olives add an authentic Mediterranean touch, while a garnish of fresh parsley brings brightness to every spoonful. With just 15 minutes of prep and a slow simmer that infuses every ingredient with bold flavor, this vegan-friendly recipe is perfect for cozy evenings or meal prepping for the week. Pair it with crusty whole-grain bread or a crisp side salad for a satisfying, nutrient-rich meal that caters to both taste and health.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 whole large onion
- 3 cloves garlic cloves
- 1 whole red bell pepper
- 1 whole zucchini
- 1 medium eggplant
- 28 ounces canned crushed tomatoes
- 2 cups vegetable broth
- 1 cup cooked chickpeas
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 whole bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup kalamata olives
- 0.25 cup fresh parsley
Instructions
Begin by prepping your ingredients: finely chop the onion and garlic, dice the red bell pepper, zucchini, and eggplant.
Heat the olive oil in a large pot over medium heat. Add the onions and sauté for about 5 minutes until they become translucent.
Stir in the garlic, red bell pepper, zucchini, and eggplant. Cook for another 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the canned crushed tomatoes and vegetable broth. Stir in the chickpeas, dried oregano, dried basil, and the bay leaf.
Season the stew with salt and black pepper. Bring the mixture to a gentle boil, then reduce the heat to low.
Cover the pot and let it simmer for 30 minutes, allowing the flavors to meld together.
Towards the end of the cooking time, remove the bay leaf and stir in the kalamata olives.
Taste and adjust seasoning if necessary. Garnish with freshly chopped parsley before serving.
Serve the stew hot, accompanied by a slice of whole-grain bread or a side salad for a complete meal.
Nutrition Facts
Calories |
1573 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.2 g | 91% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8377 mg | 364% | |
| Total Carbohydrate | 207.8 g | 76% | |
| Dietary Fiber | 64.5 g | 230% | |
| Total Sugars | 91.7 g | ||
| Protein | 47.0 g | 94% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 656 mg | 50% | |
| Iron | 22.8 mg | 127% | |
| Potassium | 6301 mg | 134% | |
*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.
