Mediterranean Diet Hearty Broccoli Stew

Dive into the comforting goodness of our Mediterranean Diet Hearty Broccoli Stew, a wholesome and flavorful dish that combines fresh vegetables, aromatic herbs, and plant-based protein for a nourishing meal. Packed with tender broccoli florets, creamy cannellini beans, and the vibrant flavors of oregano, thyme, and a splash of zesty lemon juice, this stew is a nutritious celebration of Mediterranean cuisine. Simmered to perfection in a rich vegetable broth with carrots, celery, and garlic, it’s both hearty and healthy, providing a satisfying option for weeknight dinners or meal prep. Serve this vegetarian stew with crusty bread or over fluffy quinoa for a Mediterranean-inspired feast that’s as comforting as it is delicious. Ready in just 45 minutes and perfect for six servings, this one-pot wonder is sure to become a mealtime favorite!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large, chopped yellow onion
• 3 minced garlic cloves
• 2 medium, sliced carrots
• 2 sliced celery stalks
• 4 cups broccoli florets
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 can (15 oz), drained and rinsed cannellini beans
• 1 bay leaf
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup, chopped fresh parsley
• 2 tablespoons lemon juice

Directions

Step 1

In a large pot, heat olive oil over medium heat.

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the garlic, carrots, and celery, cooking for another 3 minutes until they begin to soften.

Step 4

Add the broccoli florets, diced tomatoes with their juices, and vegetable broth to the pot.

Step 5

Bring the mixture to a simmer and add the cannellini beans, bay leaf, oregano, thyme, salt, and black pepper.

Step 6

Cover the pot and let the stew simmer for 20 minutes, until the vegetables are tender.

Step 7

Remove the bay leaf and stir in the chopped parsley and lemon juice.

Step 8

Taste and adjust seasoning if necessary with more salt or lemon juice.

Step 9

Serve the stew hot with crusty bread or over a bed of quinoa for a complete meal.

Nutrition Facts

Serving size	(2968.5g)

Amount per serving	% Daily Value*
Calories	1310.5

Total Fat 39.0g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 5.7g
Cholesterol 0mg	0%
Sodium 6791.2mg	0%
Total Carbohydrate 196.6g	0%
Dietary Fiber 56.5g	0%
Total Sugars 50.5g
Protein 63.1g	0%

Vitamin D 0IU	0%
Calcium 893.3mg	0%
Iron 20.2mg	0%
Potassium 5722.5mg	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: 25.3%

Protein: 18.2%

Carbs: 56.6%