Slow-Cooker Mediterranean Diet Stew

4.3
(20)
17 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
Sarah Epperson Loveless

Sarah Epperson Loveless is a former recipe developer and test kitchen assistant who has contributed many healthy recipes to EatingWell. Her work can also be found in Real Simple, Southern Living and other publications.

EatingWell's Editorial Guidelines
Updated on August 29, 2024
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Prep Time:
15 mins
Additional Time:
6 hrs 30 mins
Total Time:
6 hrs 45 mins
Servings:
6
Yield:
6 servings
Nutrition Profile:
Mediterranean Diet Nut-Free Dairy-Free Healthy Immunity Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
The ingredients for the slow-cooker mediterranean diet stew recipe

Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Cook Mode (Keep screen awake)

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

  1. Combine 2 cans diced tomatoes, 3 cups broth, 1 cup onion, ¾ cup carrot, 4 cloves minced garlic, 1 teaspoon oregano, ¾ teaspoon salt, ½ teaspoon crushed red pepper and ¼ teaspoon ground black pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.

    The ingredients for the slow-cooker mediterranean diet stew recipe chopped up and added to slow-cooker with broth

    Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

  2. 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.

    The ingredients for the slow-cooker mediterranean diet stew recipe chopped up and added to slow-cooker with broth, with crushed up chickpeas next to it

    Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

  3. Add the mashed chickpeas, 1 bunch of kale, 1 tablespoon 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.

    Kale and chickpeas added to the slow-cooker with the rest of the ingredients for the slow-cooker mediterranean diet stew recipe

    Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

  4. Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired.

    The slow-cooker mediterranean diet stew in a slow cooker, with a serving spoon holding some of the soup up above the slow cooker

    Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

Tips

Equipment: 4-qt. slow cooker

Originally appeared: EatingWell.com, November 2019; updated March 2023

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.

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