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mediterranean-stew-recipe

Mediterranean Stew Recipe

A hearty and flavorful vegan stew packed with Mediterranean flavors.
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Preparation Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Main Course
Cuisine: Mediterranean
Servings: 4 servings
Calories: 250 kcal

Ingredients 

Main Ingredients

  • 2 tablespoon olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 2 carrots, diced carrots, diced
  • 1 red bell pepper, chopped red bell pepper, chopped
  • 1 zucchini, chopped zucchini, chopped
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (15 oz) diced tomatoes
  • 2 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)

Instructions 

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion and garlic, sauté until softened.
  3. Add carrots, bell pepper, and zucchini, cook for 5-7 minutes.
  4. Stir in chickpeas, diced tomatoes, and vegetable broth.
  5. Add cumin, smoked paprika, salt, and pepper.
  6. Bring to a boil, then reduce heat and simmer for 20 minutes.
  7. Garnish with fresh parsley before serving.

Nutritional Value

Calories: 250kcal | Carbohydrates: 35g | Protein: 8g | Fat: 9g | Saturated Fat: 1g | Sodium: 600mg | Potassium: 600mg | Fiber: 8g | Sugar: 10g | Vitamin A: 4000IU | Vitamin C: 60mg | Calcium: 80mg | Iron: 3mg

Keywords

Stew, Vegan
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