Mediterranean Vegetable Stew

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

Suggestions

This Mediterranean vegetable stew is a hearty, flavorful dish that's perfect for a cozy night in. With a blend of chickpeas, eggplant, bell peppers, and mushrooms, it's a vegetarian's dream come true. The best part? It's ready in just 45 minutes! This stew is a true celebration of Mediterranean flavors. The combination of rosemary, garlic, and olive oil creates an aromatic base that fills your kitchen with mouthwatering scents. The crushed tomatoes add a rich, tangy flavor to the stew, while the kalamata olives bring a burst of saltiness. The chickpeas provide a satisfying protein boost, making this stew a well-rounded and nourishing meal. Not only is this stew delicious, but it's also incredibly healthy. Packed with vitamins, minerals, and antioxidants, it's a true immune-boosting dish. With its vibrant colors and fresh ingredients, this stew is a feast for both the eyes and the taste buds. Imagine serving it to your family or friends โ€“ it's sure to impress! This versatile stew can be enjoyed as a comforting soup, a flavorful antipasti, or even a tasty snack. It's perfect for those looking for a vegan, gluten-free, or dairy-free option that doesn't compromise on taste. So, if you're looking for a recipe that's both satisfying and nutritious, this Mediterranean vegetable stew is the perfect choice. It's a dish that will leave you feeling warm, happy, and nourished from the inside out.

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:180.45ยตg
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:83.11ยตg
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:5.8ยตg
8.29%
Source:Allrecipes