Mediterranean Diet Rich Tomato Stew

Immerse yourself in the vibrant flavors of the Mediterranean with this Mediterranean Diet Rich Tomato Stew! Packed with nutrient-dense vegetables like zucchini, eggplant, and red bell pepper, along with hearty chickpeas, this one-pot dish is a wholesome celebration of plant-based eating. A medley of aromatic spices, tangy Kalamata olives, and a rich tomato broth create a dish that’s as comforting as it is healthy. Perfect for busy weeknights, this recipe comes together with just 15 minutes of prep time and a simmering pot that fills your kitchen with irresistible aromas. Serve it with a slice of whole-grain bread or your favorite side salad for a balanced, satisfying meal that’s brimming with Mediterranean goodness.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Begin by prepping your ingredients: finely chop the onion and garlic, dice the red bell pepper, zucchini, and eggplant.

Step 2

Heat the olive oil in a large pot over medium heat. Add the onions and sauté for about 5 minutes until they become translucent.

Step 3

Stir in the garlic, red bell pepper, zucchini, and eggplant. Cook for another 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Pour in the canned crushed tomatoes and vegetable broth. Stir in the chickpeas, dried oregano, dried basil, and the bay leaf.

Step 5

Season the stew with salt and black pepper. Bring the mixture to a gentle boil, then reduce the heat to low.

Step 6

Cover the pot and let it simmer for 30 minutes, allowing the flavors to meld together.

Step 7

Towards the end of the cooking time, remove the bay leaf and stir in the kalamata olives.

Step 8

Taste and adjust seasoning if necessary. Garnish with freshly chopped parsley before serving.

Step 9

Serve the stew hot, accompanied by a slice of whole-grain bread or a side salad for a complete meal.

Nutrition Facts

Serving size	(2558.2g)

Amount per serving	% Daily Value*
Calories	1573.3

Total Fat 71.2g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 4.6g
Cholesterol 0mg	0%
Sodium 8377.4mg	0%
Total Carbohydrate 207.8g	0%
Dietary Fiber 64.5g	0%
Total Sugars 91.7g
Protein 47.0g	0%

Vitamin D 0IU	0%
Calcium 655.8mg	0%
Iron 22.8mg	0%
Potassium 6300.9mg	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: 38.6%

Protein: 11.3%

Carbs: 50.1%