Mediterranean Vegetable Stew
Dive into the vibrant flavors of the Mediterranean with this hearty Mediterranean Vegetable Stew, a colorful and nourishing dish loaded with fresh vegetables and bold spices. Perfectly sautéed zucchini, eggplant, and bell peppers combine with tangy tomatoes, briny kalamata olives, and a blend of oregano, thyme, cumin, and paprika to create a rich and aromatic broth. This plant-based recipe is an excellent option for a healthy vegan or vegetarian dinner and is ready in just an hour! Serve it piping hot with crusty bread or over fluffy rice for a cozy, flavor-packed meal that’s as wholesome as it is satisfying.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion
- 4 garlic cloves
- 2 medium zucchini
- 1 medium eggplant
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 14-ounce can canned diced tomatoes
- 2 tablespoons tomato paste
- 2 cups vegetable broth
- 0.5 cup kalamata olives, pitted and halved
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh basil, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Chop the onion and sauté it in the olive oil for 5-7 minutes, until softened and translucent.
Mince the garlic cloves and add them to the pot. Cook for an additional 1-2 minutes, stirring constantly, until fragrant.
Dice the zucchini, eggplant, and bell peppers into bite-sized pieces. Add them to the pot and sauté for 8-10 minutes, stirring occasionally, until they begin to soften.
Stir in the canned diced tomatoes, tomato paste, and vegetable broth.
Add the kalamata olives, oregano, thyme, cumin, paprika, salt, and black pepper. Stir well to combine.
Bring the stew to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded.
Finely chop the parsley and basil. Stir them into the stew during the last 5 minutes of cooking.
Taste and adjust seasoning as needed. Serve hot with crusty bread or over rice, and garnish with additional fresh herbs if desired.
Nutrition Facts
Calories |
1407 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.2 g | 98% | |
| Saturated Fat | 12.9 g | 64% | |
| Polyunsaturated Fat | 8.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 9956 mg | 433% | |
| Total Carbohydrate | 165.3 g | 60% | |
| Dietary Fiber | 49.3 g | 176% | |
| Total Sugars | 79.9 g | ||
| Protein | 33.8 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 818 mg | 63% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 5887 mg | 125% | |
*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.
