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–+ servings

Mediterranean Stew Recipe

A hearty and flavorful Mediterranean stew packed with vegetables and spices.
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Preparation Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Course: Main Course
Cuisine: Mediterranean
Servings: 4 servings
Calories: 250 kcal

Ingredients 

Main Ingredients

  • 2 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1 can diced tomatoes (14 oz)
  • 1 can chickpeas (14 oz), drained and rinsed
  • 4 cups vegetable broth
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 bay leaf
  • 2 tablespoon lemon juice
  • ¼ cup fresh parsley, chopped

Instructions 

  1. Heat olive oil in a large pot over medium heat. Add chopped onion and cook until translucent, about 5 minutes.
  2. Add minced garlic and cook for another minute.
  3. Add chopped red bell pepper and zucchini, cook for 5 minutes.
  4. Stir in diced tomatoes, chickpeas, vegetable broth, oregano, basil, salt, black pepper, and bay leaf. Bring to a boil.
  5. Reduce heat to low and let simmer for 30 minutes.
  6. Remove bay leaf. Stir in lemon juice and fresh parsley before serving.

Nutritional Value

Calories: 250kcal | Carbohydrates: 35g | Protein: 8g | Fat: 10g | Saturated Fat: 1.5g | Sodium: 600mg | Potassium: 700mg | Fiber: 8g | Sugar: 8g | Vitamin A: 500IU | Vitamin C: 30mg | Calcium: 80mg | Iron: 3mg

Keywords

Stew
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