Mediterranean Stew
About the Dish:
The Mediterranean Stew is a hearty and flavorful dish that originates from the Mediterranean region. It is made with a combination of vegetables, herbs, and spices, resulting in a delicious and nutritious meal. This stew is known for its vibrant colors and aromatic flavors, making it a popular choice among food enthusiasts.
This stew is packed with healthy ingredients such as tomatoes, bell peppers, zucchini, and eggplant, which provide essential vitamins and minerals. The combination of these vegetables creates a rich and satisfying texture, perfect for a filling meal. Additionally, the stew is seasoned with Mediterranean herbs like oregano, thyme, and rosemary, adding a distinct and aromatic flavor.
Nutrition Information:
| Nutrient | Amount |
|---|---|
| Total Fat | 5g |
| Saturated Fat | 1g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 500mg |
| Total Carbohydrates | 20g |
| Dietary Fiber | 8g |
| Sugars | 10g |
| Protein | 6g |
Ingredients:
| Ingredient | Quantity |
|---|---|
| Tomatoes | 4 |
| Bell peppers | 2 |
| Zucchini | 2 |
| Eggplant | 1 |
| Onions | 2 |
| Garlic | 4 cloves |
| Olive oil | 2 tablespoons |
| Vegetable broth | 4 cups |
| Canned chickpeas | 1 can |
| Dried oregano | 1 teaspoon |
| Dried thyme | 1 teaspoon |
| Dried rosemary | 1 teaspoon |
| Salt | to taste |
| Black pepper | to taste |
Cooking Instructions:
- Step 1: Start by preparing the vegetables. Dice the tomatoes, bell peppers, zucchini, eggplant, onions, and mince the garlic cloves.
- Step 2: Heat olive oil in a large pot over medium heat. Add the onions and garlic, cooking them until they become translucent and fragrant.
- Step 3: Add the diced tomatoes, bell peppers, zucchini, and eggplant to the pot. Stir well to combine the ingredients.
- Step 4: Pour in the vegetable broth and add the dried oregano, thyme, and rosemary. Season with salt and black pepper to taste.
- Step 5: Bring the stew to a boil, then reduce the heat and let it simmer for about 30 minutes or until the vegetables are tender.
- Step 6: Drain and rinse the canned chickpeas, then add them to the stew. Stir gently to incorporate them.
- Step 7: Continue to simmer the stew for an additional 10-15 minutes to allow the flavors to meld together.
- Step 8: Taste and adjust the seasonings if needed. Serve the Mediterranean Stew hot, garnished with fresh herbs if desired.