What is Mediterranean vegetable stew?
Mediterranean vegetable stew has been a favourite of mine since I was a teenager. Its a real healthy eating gem and one that I think all recipe blogs should have! The unique flavour combinations open up a world of possibilities. In this Mediterranean vegetable stew I used red onion, courgette, aubergine, cherry tomatoes and peppers. Because I make dishes like these so often I pre prepare my veg and freeze it into portions. This stew can be served with mashed potato, rice, or if you eat fish, salmon fillets and tuna steaks are a great source of protein to add to this dish. I made my stew in a slow cooker but this stew is also well suited to the stove top, adjust cooking times accordingly. This stew serves 2. P.S. Don’t forget to subscribe and follow me on socials so that you never miss any of my healthy recipes for weight loss.
Why is Mediterranean vegetable stew healthy?
This Mediterranean Vegetable Stew is a delightful and healthful dish packed with vibrant flavours and a variety of nutrient-dense ingredients. The abundance of vegetables, including courgette, aubergine, cherry tomatoes, red pepper, and red onion, ensures a rich supply of vitamins, minerals, and antioxidants. The inclusion of garlic not only adds a robust flavour but also provides potential immune-boosting properties. The combination of herbs like basil and the warmth of spices such as cayenne and paprika not only enhances the taste but also contributes to the dish’s anti-inflammatory qualities. The slow cooking process allows the flavours to meld while preserving the nutritional value of the ingredients. Additionally, the stew is thickened with a cornflour slurry, offering a gluten-free option.
Do you have a diet restriction?
This recipe is great for the following diets:
- Vegan
- Vegetarian
- Gluten Free
- Dairy Free
- Nut free
- Low GI
- Ultra Processed Food Free
Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.
Step 1: Place your veg in a slow cooker
Roughly chop your red onion and pepper and slice your courgette and aubergine but leave your tomatoes whole. If you’d like to add to the aesthetic, you can lightly sauté or grill your vegetables for a few minutes first but if not you can skip this step and add them straight to your slow cooker or saucepan. If you’d like to pre prepare your veg like I have done, you can go ahead and freeze it now. Add in your bay leaves, paprika, garlic, basil and cayenne along with your tomato puree and vegetable stock and heat on low for 4 hours.
Step 2: Thicken your stew
Mix up a cornflour slurry with a large spoonful of your stew water and mix into the stew well. Leave to thicken for another hour, if you would like your stew thicker you can also leave the lid off the slow cooker for the last hour.
Serve with rice, mashed potato or crusty bread.
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FAQs:
Can I freeze the sautéed vegetables for later use?
Yes, you can freeze the sautéed vegetables for added convenience. When ready to prepare the stew, simply thaw and proceed with the remaining instructions.
Is this stew suitable for vegetarians and vegans?
Absolutely! This med veg stew is entirely plant-based, making it a perfect option for vegetarians and vegans.
Can I adjust the spice level to my preference?
Certainly! Feel free to adjust the amount of cayenne and paprika to suit your taste buds. You can start with smaller amounts and gradually add more if desired.
Variations:
1. Protein Boost: Consider adding a protein element such as chickpeas, lentils, or tofu to make the stew more substantial and protein-rich.
2. Grain Addition: Serve the stew over a bed of quinoa, couscous, or brown rice for a wholesome and satisfying meal.
3. Mediterranean Twist: Enhance the Mediterranean flavours by incorporating Kalamata olives, artichoke hearts, or sun-dried tomatoes.
4. Fresh Herbs: Sprinkle fresh parsley or cilantro on top just before serving for an extra burst of freshness.
Experimenting with these variations allows you to customize the stew according to your preferences and dietary needs. Enjoy this wholesome and flavourful Mediterranean Vegetable Stew as a nourishing addition to your culinary repertoire!
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Mediterranean Vegetable Stew Recipe
Ingredients
- 1 courgette
- 1 aubergine
- 10 cherry tomatoes
- 1 red pepper
- 1 red onion
- 1 tsp basil
- ½ tsp cayenne
- 1 clove garlic
- 1 tbsp paprika
- 3 tbsp tomato puree
- 3 bay leaves
- 400 ml vegetable stock
- 2 tbsp corn flour
Instructions
- Roughly chop onion and red pepper. Slice Courgette and Aubergine.1 courgette, 1 red pepper, 1 red onion, 1 aubergine
- Lightly sauté the vegetables for 2-3 minutes before adding them to the slow cooker or freezing for later. (optional)
- Add other ingredients to slow cooker and heat on low for 3 hours.10 cherry tomatoes, 1 tsp basil, ½ tsp cayenne, 1 clove garlic, 1 tbsp paprika, 3 tbsp tomato puree, 400 ml vegetable stock, 3 bay leaves
- Mix up the cornflour with a large spoonful of the stock from your stew to create a cornflour slurry and then mix in well with the stew.2 tbsp corn flour
- Leave to thicken for 1 hour, leaving the lid off if necessary.
