Mediterranean Vegetable Stew 🥘

Overview:

Cook Time: 1 hour 5 minutes
Prep Time: 1 hour
Total Time: 2 hours 5 minutes
Servings: 8
Calories per Serving: 260.8
Rating: ⭐⭐⭐⭐ (4/5)
Cuisine: Mediterranean
Keywords: Vegetable, European, Low Protein, Vegan, Low Cholesterol, Weeknight, Stove Top, < 4 Hours

Description:

This hearty Mediterranean Vegetable Stew is a celebration of fresh produce and bold flavors. It’s thick and satisfying, perfect for serving over creamy polenta or fluffy rice. If you prefer a soupier consistency, simply add some extra tomato juice. Packed with nutrients and bursting with taste, this stew is a delightful way to enjoy a meatless meal any night of the week!

Ingredients:

Quantity	Ingredient
1	Eggplant
2	Zucchini
2	Teaspoons salt
5	Tablespoons olive oil
1	Red onion
2	Celery ribs
1	Red bell pepper
2	Cloves garlic
2-3	Cups dry red wine
1	Can (14.5 oz) tomatoes
1	Pound potatoes
1/2	Cup fresh basil
3	Cups cooked chickpeas
	Red wine vinegar
	Salt and pepper

Instructions:

Prepare Vegetables: Start by slicing the eggplant and zucchini, then place them in a colander. Toss with 1 1/2 teaspoons of salt and let them stand for 30 minutes to 1 hour to draw out excess moisture. Rinse under cold water, drain well, and pat dry with paper towels.
Sauté Eggplant and Zucchini: In a large Dutch oven, heat 3 tablespoons of olive oil over medium heat. Add the eggplant and zucchini, cooking and stirring occasionally for about 10 minutes, or until they are lightly browned. Transfer them to a separate bowl and set aside.
Prepare Aromatics: Add the remaining 2 tablespoons of olive oil to the Dutch oven. Add the chopped red onion, celery ribs, and red bell pepper. Cover and cook for about 5 minutes, or until the onion is tender.
Add Garlic and Wine: Stir in the minced garlic and cook for 1 minute until fragrant. Pour in the dry red wine and increase the heat to high. Cook for approximately 3 minutes, allowing the wine to reduce by half.
Incorporate Tomatoes and Potatoes: Add the canned tomatoes with their juices and the diced potatoes to the Dutch oven. Bring the mixture to a boil, then reduce the heat to low. Cook uncovered, stirring frequently, for about 20 minutes.
Combine Vegetables: Return the sautéed eggplant and zucchini to the pot. Continue cooking and stirring for an additional 20 minutes, or until the potatoes are tender and the vegetables are well-incorporated.
Add Chickpeas and Basil: Stir in the cooked chickpeas and chopped fresh basil. Cook for another 5 minutes or until the chickpeas are heated through.
Season and Serve: Finish by adding a splash of red wine vinegar for brightness. Season the stew to taste with salt and pepper. Serve hot over creamy polenta or fluffy rice, and enjoy the hearty flavors of the Mediterranean!

Nutritional Information:

Calories: 260.8 per serving
Fat: 9.7g
Saturated Fat: 1.4g
Cholesterol: 0mg
Sodium: 772.3mg
Carbohydrates: 34.2g
Fiber: 7.7g
Sugar: 8.6g
Protein: 6.3g

Tips and Serving Suggestions:

For a thinner consistency, add extra tomato juice or vegetable broth.
Customize the stew with your favorite vegetables or herbs.
Garnish with a sprinkle of freshly grated Parmesan cheese or a drizzle of extra virgin olive oil before serving.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days or frozen for longer-term storage.

Indulge in the vibrant flavors of the Mediterranean with this wholesome and delicious vegetable stew. Whether you’re enjoying it as a cozy weeknight dinner or serving it to guests, this recipe is sure to impress with its hearty goodness and aromatic spices. Bon appétit! 🍲