Name: Slow-Cooker Mediterranean Diet Stew
Prep time: 15 min
Total time: 405 min
Ingredients: 2 (14 ounce) cans no-salt-added fire-roasted diced tomatoes; 3 cups low-sodium vegetable broth; 1 cup coarsely chopped onion; 0.75 cup chopped carrot; 4 cloves garlic, minced; 1 teaspoon dried oregano; 0.75 teaspoon salt; 0.5 teaspoon crushed red pepper; 0.25 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

Slow-Cooker Mediterranean Diet Stew

4.6

(12)

11 Reviews

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.

By Sarah Epperson Loveless

Updated on March 8, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Prep Time:

15 mins

Additional Time:

6 hrs 30 mins

Total Time:

6 hrs 45 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Dairy-Free Egg Free Gluten-Free Healthy Immunity Low-Calorie Nut-Free Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

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)

Directions

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.

Tips

Equipment: 4-qt. slow cooker

Nutrition Facts (per serving)

191	Calories
8g	Fat
23g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 3/4 cups
Calories 191
% Daily Value *
Total Carbohydrate 23g	8%
Dietary Fiber 6g	20%
Total Sugars 7g
Protein 6g	11%
Total Fat 8g	10%
Saturated Fat 1g	5%
Vitamin A 5380IU	108%
Vitamin C 33mg	36%
Folate 39mcg	10%
Sodium 416mg	18%
Calcium 128mg	10%
Iron 2mg	12%
Magnesium 34mg	8%
Potassium 310mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.