Teresa's Recipes
Mediterranean Vegetable Stew
Embark on a culinary journey to the Mediterranean with this vibrant and hearty vegetable stew. Packed with a colorful array of fresh vegetables, aromatic herbs, and wholesome chickpeas, this dish offers a delightful balance of flavors and textures. Each spoonful transports you to sun-drenched shores and bustling marketplaces, making it not just a meal, but an experience to savor. Perfect for a cozy dinner or a hearty lunch, this stew is not only delicious but also a nourishing option that celebrates the rich culinary traditions of the Mediterranean.
Ingredients
- 2 tablespoons Olive oil
- 1 medium, diced Onion
- 3 cloves, minced Garlic
- 1 medium, diced Eggplant
- 1 medium, diced Zucchini
- 1, diced Red bell pepper
- 1 can (15 oz), drained and rinsed Canned chickpeas
- 1 can (14 oz), diced Canned tomatoes
- 4 cups Vegetable broth
- 1 teaspoon Dried basil
- 1 teaspoon Dried oregano
- to taste Salt
- to taste Black pepper
- 1/4 cup, chopped (for garnish) Fresh parsley
Dietary Notes
- Servings: 6
- Dish Type: Main Course
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Calories: 220
- Fat: 8g
- Carbs: 30g
- Protein: 8g
- Sodium: 450mg
- Sugar: 5g
Instructions
- In a large pot, heat the olive oil over medium heat.
- Add the diced onion and minced garlic, cooking until the onion is soft and translucent, about 5 minutes.
- Stir in the diced eggplant, zucchini, and red bell pepper. Cook for an additional 10 minutes, stirring occasionally to prevent sticking.
- Add the canned diced tomatoes, vegetable broth, drained chickpeas, dried basil, dried oregano, salt, and black pepper. Bring the mixture to a boil.
- Once boiling, reduce the heat to low and let it simmer uncovered for 25 minutes, allowing the flavors to meld and the vegetables to become tender.
- Taste the stew and adjust seasoning as needed.
- Serve hot, garnished with freshly chopped parsley.
Tips
- For added depth of flavor, consider adding a splash of balsamic vinegar or a teaspoon of smoked paprika.
- Feel free to customize this stew with your favorite seasonal vegetables, such as spinach or kale.
- This stew pairs wonderfully with crusty bread or a side of couscous.