.svg)
Sign Up for new Healthy Recipes
Introduction
The Mediterranean diet has long been celebrated for its health benefits and delicious flavors, and this crockpot vegetable stew embodies the best of both worlds. Originating from the sun-drenched coasts of Greece, Italy, and Spain, this style of cooking emphasizes fresh vegetables, legumes, and aromatic herbs. Our modern twist brings these time-honored ingredients together in the convenience of a slow cooker, allowing busy home cooks to create a nourishing meal with minimal effort. Traditionally, similar stews would simmer for hours in clay pots, developing rich flavors as families went about their daily routines. Today, our crockpot version captures that same slow-cooked essence, filling your home with enticing aromas and promising a meal that's not just good for the body, but also warms the soul.
Ingredients
• 2 tablespoons extra virgin olive oil
• 1 large yellow onion, diced
• 4 cloves garlic, minced
• 2 medium zucchini, cut into 1/2-inch half-moons
• 2 medium bell peppers (1 red, 1 yellow), chopped into 1-inch pieces
• 1 medium eggplant, cut into 1-inch cubes
• 4 medium ripe tomatoes, diced
• 1 can (14.5 oz) diced tomatoes, preferably fire-roasted
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup low-sodium vegetable broth
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 2 bay leaves
• 1/4 cup fresh basil leaves, roughly chopped
• 1/4 cup fresh flat-leaf parsley, chopped
• Salt and freshly ground black pepper to taste
• 1 tablespoon freshly squeezed lemon juice
• 1/4 cup kalamata olives, pitted and halved (optional)
Step 1:
Heat olive oil in a large skillet over medium heat. Add diced onion and minced garlic, sautéing until softened and fragrant, about 5 minutes.
Step 2:
Transfer the sautéed onion and garlic to the slow cooker.
Step 3:
Add zucchini, bell peppers, eggplant, fresh and canned tomatoes, chickpeas, vegetable broth, and tomato paste to the slow cooker.
Step 4:
Stir in oregano, thyme, cumin, smoked paprika, red pepper flakes (if using), and bay leaves. Season with salt and pepper to taste.
Step 5:
Cover and cook on low for 6 hours, or until vegetables are tender.
Step 6:
Remove bay leaves. Stir in fresh basil, parsley, lemon juice, and kalamata olives (if using).
Step 7:
Taste and adjust seasoning if necessary. Let stand for 10 minutes before serving.
Q: Can I make this stew without a slow cooker?
A: Yes, you can simmer it on the stovetop over low heat for about 1-1.5 hours, or until vegetables are tender, stirring occasionally.
Q: How can I make this stew thicker?
A: To thicken the stew, mash some of the chickpeas against the side of the slow cooker or add a tablespoon of tomato paste mixed with a little hot broth from the stew.
Q: Is this recipe freezer-friendly?
A: Yes, this stew freezes well. Cool completely before transferring to freezer-safe containers. Thaw in the refrigerator overnight before reheating.
• For a heartier stew, add 1 cup of cooked quinoa or pearl barley during the last 30 minutes of cooking.
• Fresh herbs can be substituted with 1 teaspoon each of dried basil and parsley if necessary.
• To make this recipe vegan, ensure your vegetable broth is vegan-friendly.
• For a gluten-free version, double-check that your vegetable broth and canned ingredients are certified gluten-free.
• Adjust the consistency by adding more vegetable broth if desired.
• Leftovers can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months.
Ladle the stew into bowls and serve hot. Optionally, garnish with additional fresh herbs or a drizzle of extra virgin olive oil.
Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave.
Prep all vegetables in advance to streamline the cooking process. Start the recipe in the morning for a ready-to-eat dinner by evening.
- Cut vegetables into similar-sized pieces for even cooking
- Don't skip sautéing the onions and garlic – this step adds depth to the flavor
- Stir gently when adding ingredients to the slow cooker to avoid breaking up the vegetables
For a protein boost, add 1 cup of red lentils during the last hour of cooking. For a non-vegetarian version, add diced cooked chicken or lamb in the last 30 minutes of cooking.
Serve with crusty whole grain bread or over quinoa. Pair with a crisp white wine like Sauvignon Blanc or a light-bodied red like Pinot Noir.
Best in summer when fresh vegetables are at their peak, but can be enjoyed year-round using canned tomatoes and seasonal vegetables.
This recipe contains chickpeas (legumes). It may contain traces of wheat and soy depending on the vegetable broth used. Always check individual product labels for allergen information.
