Hearty Mediterranean Vegetarian Stew
Hearty Mediterranean Vegetarian Stew is a vibrant and nourishing dish that warms both body and soul. Packed with colorful vegetables, protein-rich chickpeas, and aromatic herbs, this stew offers a delightful balance of flavors. Perfect for chilly evenings or as a comforting meal for gatherings, it invites you to savor each spoonful. Serve it with crusty bread or over grains for an even more satisfying experience.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: Serves 6
- Category: Main
- Method: Simmering
- Cuisine: Mediterranean
Ingredients
Scale
- 2 tbsp olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 1 medium zucchini, diced
- 1 bell pepper (red or yellow), chopped
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 can (14.5 oz) diced tomatoes
- 4 cups low-sodium vegetable broth
- 2 cups spinach or kale
- 2 tsp dried oregano
Instructions
- Heat olive oil in a large pot over medium heat. Sauté the onion and garlic until translucent.
- Add carrots, zucchini, and bell pepper; cook for about five minutes until softened.
- Stir in chickpeas, diced tomatoes, vegetable broth, and oregano; mix well.
- Bring to a boil, reduce heat to low, cover, and simmer for at least 20 minutes.
- Stir in spinach or kale during the last five minutes of cooking until wilted.
- Serve hot with crusty bread or over grains like rice or quinoa.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 218
- Sugar: 4g
- Sodium: 490mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 10g
- Protein: 9g
- Cholesterol: 0mg