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.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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

Step 2

Chop the onion and sauté it in the olive oil for 5-7 minutes, until softened and translucent.

Step 3

Mince the garlic cloves and add them to the pot. Cook for an additional 1-2 minutes, stirring constantly, until fragrant.

Step 4

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.

Step 5

Stir in the canned diced tomatoes, tomato paste, and vegetable broth.

Step 6

Add the kalamata olives, oregano, thyme, cumin, paprika, salt, and black pepper. Stir well to combine.

Step 7

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.

Step 8

Finely chop the parsley and basil. Stir them into the stew during the last 5 minutes of cooking.

Step 9

Taste and adjust seasoning as needed. Serve hot with crusty bread or over rice, and garnish with additional fresh herbs if desired.

Nutrition Facts

Serving size	(2585.1g)

Amount per serving	% Daily Value*
Calories	1406.6

Total Fat 76.2g	0%
Saturated Fat 12.9g	0%
Polyunsaturated Fat 8.2g
Cholesterol 7.9mg	0%
Sodium 9955.5mg	0%
Total Carbohydrate 165.3g	0%
Dietary Fiber 49.3g	0%
Total Sugars 79.9g
Protein 33.8g	0%

Vitamin D 0IU	0%
Calcium 817.6mg	0%
Iron 20.4mg	0%
Potassium 5886.7mg	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: 46.3%

Protein: 9.1%

Carbs: 44.6%