Mediterranean Vegetable Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
83%
Mediterranean Vegetable Stew
45 min.
6
211kcal

Suggestions

Ingredients

  • 15 ounce chickpeas drained and rinsed canned
  • 28 ounce canned tomatoes crushed canned
  • small eggplant unpeeled cut in 1- to 2-inch chunks
  • tablespoon rosemary fresh chopped
  • large garlic cloves crushed
  • cups bell pepper green coarsely chopped
  • 0.5 cup kalamata olives pitted sliced
  • cup mushrooms sliced
  • tablespoons olive oil divided
  • cup parsley coarsely chopped
  • cup onion red chopped

Equipment

  • frying pan

Directions

  1. In a large skillet, heat 1 Tb. oil.
  2. Saute onion and pepper until soft, about 10 minutes.
  3. Add 1 Tb. oil, garlic, mushrooms and eggplant. Simmer, stirring occasionally, until eggplant is softened but not mushy, about 15 minutes.
  4. Add tomatoes, olives, chickpeas and rosemary. Simmer until heated through, about 10 minutes. Stir in parsley.
  5. Sprinkle feta cheese over stew if desired.

Nutrition Facts

Calories211kcal
Protein14.02%
Fat33.26%
Carbs52.72%

Properties

Glycemic Index
39.89
Glycemic Load
6.97
Inflammation Score
-9
Nutrition Score
25.185217538606%

Flavonoids

Delphinidin
65.41mg
Naringenin
0.08mg
Apigenin
21.55mg
Luteolin
2.53mg
Isorhamnetin
1.34mg
Kaempferol
0.35mg
Myricetin
1.51mg
Quercetin
6.59mg

Nutrients percent of daily need

Calories:211kcal
10.55%
Fat:8.55g
13.15%
Saturated Fat:1.17g
7.3%
Carbohydrates:30.48g
10.16%
Net Carbohydrates:20.33g
7.39%
Sugar:11.31g
12.57%
Cholesterol:0mg
0%
Sodium:558mg
24.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.11g
16.21%
Vitamin K:180.45µg
171.86%
Vitamin C:69.85mg
84.66%
Manganese:1.14mg
56.87%
Fiber:10.15g
40.6%
Vitamin B6:0.78mg
39.19%
Vitamin A:1393.38IU
27.87%
Copper:0.54mg
26.94%
Potassium:907.63mg
25.93%
Vitamin E:3.25mg
21.67%
Iron:3.81mg
21.18%
Folate:80.39µg
20.1%
Magnesium:72.15mg
18.04%
Vitamin B3:3.22mg
16.09%
Phosphorus:156.78mg
15.68%
Vitamin B1:0.22mg
14.55%
Vitamin B2:0.21mg
12.08%
Vitamin B5:1.17mg
11.67%
Calcium:110.8mg
11.08%
Zinc:1.29mg
8.58%
Selenium:4.31µg
6.16%
Source:Allrecipes