Slow-Cooker Mediterranean Stew

Slow-Cooker Mediterranean Stew

1 Review
From: EatingWell.com, November 2019

This Mediterranean stew is a healthy dinner chock-full of vegetables and hearty chickpeas. A drizzle of olive oil to finish carries the flavors of this easy vegan crock-pot stew. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. Any way you vary it, this stew is sure to go into heavy rotation when you are looking for healthy crock-pot recipes.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 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)

Preparation

  • Prep

  • Ready In

  1. 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.
  2. Measure ¼ cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.
  3. 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.
  4. Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired.
  • Equipment: 4-qt. slow cooker

Nutrition information

  • Serving size: 1¾ cups
  • Per serving: 191 calories; 8 g fat(1 g sat); 6 g fiber; 23 g carbohydrates; 6 g protein; 39 mcg folate; 0 cholesterol; 7 g sugars; 0 g added sugars; 5,380 IU vitamin A; 33 mg vitamin C; 128 mg calcium; 2 mg iron; 415 mg sodium; 310 mg potassium
  • Nutrition Bonus: Vitamin A (108% daily value), Vitamin C (55% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 vegetable, 1½ fat, ½ lean protein, ½ starch

Reviews 1

December 02, 2019
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By: MeganOS
This easy slow-cooker stew has ALL the veggies and flavors I love. So healthy and easy.
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