Mediterranean Vegetable Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
83%
Mediterranean Vegetable Stew
45 min.
6
215kcal

Suggestions

Ingredients

  • 15 ounce garbanzo beans drained and rinsed canned
  • 28 ounce canned tomatoes crushed canned
  • small eggplant unpeeled cut in 1- to 2-inch chunks
  • tablespoon rosemary leaves fresh chopped
  • large garlic clove crushed
  • cups bell pepper green coarsely chopped
  • 0.5 cup kalamata olives pitted sliced
  • cup mushrooms 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

Calories215kcal
Protein14.59%
Fat32.83%
Carbs52.58%

Properties

Glycemic Index
45.22
Glycemic Load
7.09
Inflammation Score
-9
Nutrition Score
26.146521926574%

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:214.52kcal
10.73%
Fat:8.6g
13.23%
Saturated Fat:1.18g
7.35%
Carbohydrates:31g
10.33%
Net Carbohydrates:20.69g
7.52%
Sugar:11.63g
12.92%
Cholesterol:0mg
0%
Sodium:558.8mg
24.3%
Alcohol:0g
100%
Protein:8.6g
17.2%
Vitamin K:180.45µg
171.86%
Vitamin C:70.18mg
85.07%
Manganese:1.14mg
57.24%
Fiber:10.31g
41.24%
Vitamin B6:0.8mg
40.02%
Copper:0.59mg
29.49%
Vitamin A:1393.38IU
27.87%
Potassium:958.51mg
27.39%
Vitamin E:3.25mg
21.68%
Iron:3.89mg
21.62%
Folate:83.11µg
20.78%
Vitamin B3:3.8mg
18.98%
Magnesium:73.59mg
18.4%
Phosphorus:170.54mg
17.05%
Vitamin B2:0.27mg
15.86%
Vitamin B1:0.23mg
15.42%
Vitamin B5:1.41mg
14.06%
Calcium:111.28mg
11.13%
Zinc:1.37mg
9.14%
Selenium:5.8µg
8.29%
Source:Allrecipes