Mediterranean Diet Hearty Spinach Stew

Dive into a bowl of comfort and nutrition with this Mediterranean Diet Hearty Spinach Stew, a wholesome and flavor-packed recipe perfect for cozy weeknight dinners or meal prepping. Brimming with vibrant vegetables like carrots, celery, and red bell pepper, and protein-rich chickpeas, this stew is simmered in a savory vegetable broth infused with aromatic garlic, oregano, and a touch of tangy lemon juice. Fresh spinach adds a healthy dose of greens, while a garnish of parsley brings a burst of fresh flavor to every serving. Ready in just 45 minutes, this one-pot wonder is a satisfying and heart-healthy choice for fans of Mediterranean cuisine. Serve it warm with crusty bread or a side of quinoa for a nutritious meal that’s as good for your body as it is for your taste buds.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 4 garlic cloves, minced
• 3 carrots, sliced
• 2 celery stalks, sliced
• 1 red bell pepper, chopped
• 1 14-ounce can canned diced tomatoes
• 4 cups vegetable broth
• 1 bay leaf
• 1 teaspoon dried oregano
• 1 15-ounce can cooked chickpeas
• 8 cups fresh spinach, chopped
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for about 5 minutes or until it becomes translucent.

Step 3

Stir in the minced garlic and cook for another 1 minute, until fragrant.

Step 4

Add the sliced carrots, celery, and chopped red bell pepper to the pot and cook for 5 minutes, stirring occasionally.

Step 5

Pour in the can of diced tomatoes including their juices, and stir well.

Step 6

Add the vegetable broth, bay leaf, and dried oregano, and bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low and let it simmer uncovered for 15 minutes.

Step 8

Add the drained chickpeas to the pot and simmer for another 5 minutes.

Step 9

Stir in the chopped spinach, allowing it to wilt into the stew gently.

Step 10

Add the lemon juice, salt, and black pepper, stirring to combine.

Step 11

Remove the bay leaf before serving.

Step 12

Garnish with freshly chopped parsley and serve the stew warm.

Nutrition Facts

Serving size	(3008.3g)

Amount per serving	% Daily Value*
Calories	1833.9

Total Fat 62.8g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 8.9g
Cholesterol 7.9mg	0%
Sodium 5861.4mg	0%
Total Carbohydrate 258.7g	0%
Dietary Fiber 78.2g	0%
Total Sugars 72.0g
Protein 80.9g	0%

Vitamin D 0IU	0%
Calcium 1291.3mg	0%
Iron 38.7mg	0%
Potassium 8586.7mg	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: 29.4%

Protein: 16.8%

Carbs: 53.8%