Mediterranean Diet Mixed Vegetable Stew

Bursting with vibrant flavors and wholesome ingredients, this Mediterranean Diet Mixed Vegetable Stew is a comforting, nutrient-packed meal that celebrates the simplicity of plant-based cooking. Featuring a medley of fresh vegetables like zucchini, eggplant, carrots, and bell peppers, along with protein-rich chickpeas and briny kalamata olives, this stew is elevated with aromatic spices like oregano and thyme. Simmered in a hearty vegetable broth, it's the perfect balance of savory and satisfying. Ready in just an hour, this one-pot dish is ideal for busy weeknights or meal prepping. Serve it with crusty whole-grain bread or a side of quinoa for a complete Mediterranean-inspired feast. Healthy, flavorful, and incredibly easy to make, this recipe is a must-try for anyone embracing the Mediterranean lifestyle!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

Add the chopped red bell pepper, zucchini, eggplant, and carrots to the pot.

Step 5

Cook for 8-10 minutes, stirring occasionally, until the vegetables begin to soften.

Step 6

Pour in the canned diced tomatoes and vegetable broth.

Step 7

Add the sliced kalamata olives, chickpeas, bay leaf, dried oregano, dried thyme, salt, and black pepper to the pot.

Step 8

Bring the mixture to a gentle boil, then reduce the heat to low.

Step 9

Cover the pot and let the stew simmer for 20-25 minutes, or until the vegetables are tender and the flavors have melded.

Step 10

Remove and discard the bay leaf.

Step 11

Taste and adjust seasonings if necessary.

Step 12

Garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	(3007.0g)

Amount per serving	% Daily Value*
Calories	2192.9

Total Fat 99.7g	0%
Saturated Fat 15.7g	0%
Polyunsaturated Fat 10.2g
Cholesterol 7.9mg	0%
Sodium 7909.3mg	0%
Total Carbohydrate 273.5g	0%
Dietary Fiber 82.0g	0%
Total Sugars 84.9g
Protein 72.5g	0%

Vitamin D 0IU	0%
Calcium 916.4mg	0%
Iron 29.3mg	0%
Potassium 6928.0mg	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: 39.3%

Protein: 12.7%

Carbs: 48.0%