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Mediterranean Vegetable Stew

Irresistible Mediterranean Vegetable Stew: Easy, Bold & Flavorful

This Mediterranean Vegetable Stew is hearty yet fresh, perfect for satisfying meals after a busy day.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Stew Base
  • 2 tablespoons extra virgin olive oil for authentic richness
  • 1 medium onion finely chopped
  • 3 cloves garlic minced
  • 2 cups bell peppers mixed colors, quartered
  • 2 medium zucchini sliced
  • 3 cups tomatoes fresh or canned, diced
For Herbs & Seasonings
  • 1 tablespoon dried oregano
  • 1 cup fresh basil stirred in at the end
  • 1 leaf bay leaf
  • salt to taste
  • black pepper to taste
Optional Add-Ins
  • 1 can chickpeas for extra protein
  • 2 tablespoons red wine vinegar to brighten flavors
  • fresh parsley chopped, for garnish

Equipment

  • large heavy-bottomed pot

Method
 

Cooking Instructions
  1. Warm 2 tablespoons extra-virgin olive oil in a large heavy-bottomed pot over medium heat until it shimmers, about 1 minute.
  2. Add chopped yellow onion and minced garlic; cook, stirring occasionally, until onions are tender, translucent, and fragrant, about 5 minutes.
  3. Stir in quartered bell peppers and sliced zucchini; cook, stirring occasionally, until veggies begin to soften and colors brighten, about 4 minutes.
  4. Pour diced tomatoes with their juices into the pot; stir to combine and bring mixture to a gentle simmer.
  5. Add dried oregano, bay leaf, salt, and pepper; reduce heat to low, cover partially, and simmer for 20 minutes until vegetables are tender but not mushy.
  6. Remove the bay leaf, then stir in red wine vinegar to brighten flavors; taste and adjust salt and pepper to suit your preference.
  7. Toss in fresh basil leaves off heat for a bright twist.
  8. Serve hot in warmed bowls, garnished with chopped parsley or chickpeas for extra heartiness; pair with crusty bread or grains.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 8gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 500mgPotassium: 900mgFiber: 7gSugar: 5gVitamin A: 2200IUVitamin C: 60mgCalcium: 70mgIron: 2mg

Notes

Sprinkle crumbled feta for creamy tang and extra Mediterranean flair.

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