Slow-Cooker Mediterranean Diet Stew Recipe
With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock pot stew.
Prep Time: 15 mins
Additional Time: 6 hrs 30 mins
Total Time: 6 hrs 45 mins
Servings: 6
Yield: 6 servings
INGREDIENTS For Slow-Cooker Mediterranean Diet Stew Recipe
⭐2 (14 ounce) cans no-salt-added fire-roasted diced tomatoes
⭐3 cups low-sodium vegetable broth
⭐1 cup coarsely chopped onion
⭐¾ cup chopped carrot
⭐4 cloves garlic, minced
⭐1 teaspoon dried oregano
⭐¾ teaspoon salt
⭐½ teaspoon crushed red pepper
⭐¼ teaspoon ground pepper
⭐1 (15 ounce) can no-salt-added chickpeas, rinsed, divided
⭐1 bunch lacinato kale, stemmed and chopped (about 8 cups)
⭐1 tablespoon lemon juice
⭐3 tablespoons extra-virgin olive oil
⭐Fresh basil leaves, torn if large
⭐6 lemon wedges (Optional)
INSTRUCTIONS For Slow-Cooker Mediterranean Diet Stew Recipe
⭐Combine tomatoes, broth, onion, carrot, garlic, oregano, salt, crushed red pepper and pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.
⭐Measure 1/4 cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.
⭐Add the mashed chickpeas, kale, lemon juice and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes.
⭐Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired.
NUTRITIONAL INFO:
Nut-Free Dairy-Free Healthy Immunity Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
Serving Size 1 3/4 cups calories191 total fat 8g saturated fat 1g sodium 416mg total carbohydrate 23g dietary fiber 6g total sugars 7g protein 6g vitamin c 33mg calcium 128mg iron 2mg potassium 310mg