Slow-Cooker Mediterranean Diet Stew 🍅🥘 | Easy, Healthy & Flavorful Dinner Idea!

Table of Contents: Slow-Cooker Mediterranean Diet Stew

Slow-Cooker Mediterranean Diet Stew

Looking for a delicious, nutritious, and hassle-free meal that fits your Mediterranean diet? This Slow-Cooker Mediterranean Diet Stew is your go-to recipe! Packed with wholesome vegetables, protein-rich chickpeas, and aromatic herbs, this stew is perfect for busy weeknights, family dinners, or even meal prepping.

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Introduction: Slow-Cooker Mediterranean Diet Stew

There’s something incredibly comforting about a warm, hearty stew simmering in your slow cooker. This Slow-Cooker Mediterranean Diet Stew is not only comforting but also aligns perfectly with the principles of the Mediterranean diet, known for its health benefits and emphasis on fresh, whole ingredients.

Imagine coming home to the aroma of fire-roasted tomatoes, garlic, and oregano filling your kitchen. This recipe combines nutrient-dense lacinato kale, tender chickpeas, and vibrant carrots in a savory broth that’s both satisfying and nourishing.

Whether you’re looking for an easy weeknight dinner, a wholesome dish for the family, or a make-ahead meal for the week, this Mediterranean vegetable stew delivers. It’s also a great option for those following a plant-based diet or anyone seeking a healthier alternative to traditional stews.

With minimal prep and maximum flavor, this slow cooker chickpea stew is a testament to how simple ingredients can create something truly special.

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Alternate Names & Variations

This recipe goes by many names, and you might find it under labels like healthy crock pot stew, Mediterranean vegetable stew, or slow cooker chickpea stew. Each name highlights the dish’s wholesome ingredients and ease of preparation.

If you’re feeling adventurous, consider swapping chickpeas for white beans or adding zucchini for extra veggies. The possibilities are endless!

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Ingredients: Slow-Cooker Mediterranean Diet Stew

Slow-Cooker Mediterranean Diet Stew

Here’s everything you need to make this flavorful stew:

• – 2 (14.5-ounce) cans no-salt-added fire-roasted diced tomatoes, undrained
• – 3 cups low-sodium vegetable broth
• – ¾ cup chopped carrot
• – 4 cloves garlic, minced
• – 2 teaspoons dried oregano
• – ¾ teaspoon salt
• – ¼ teaspoon crushed red pepper
• – ¼ teaspoon ground black pepper
• – 1 (15-ounce) can no-salt-added chickpeas, rinsed, divided
• – 1 bunch lacinato kale, stemmed and chopped (about 8 cups)
• – Fresh basil leaves, torn if large, for garnish (optional)

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Step-by-Step Instructions

1. Prep Ingredients: Chop the carrot, mince the garlic, and rinse the chickpeas.

2. Add to Slow Cooker: Combine the fire-roasted tomatoes, vegetable broth, chopped carrot, minced garlic, dried oregano, salt, crushed red pepper, and black pepper in the slow cooker.

3. Set and Forget: Cover and cook on low for 6 hours or high for 3 hours.

4. Add Kale and Chickpeas: Stir in the chopped kale and rinsed chickpeas during the last 30 minutes of cooking.

5. Serve: Ladle the stew into bowls and garnish with fresh basil leaves if desired.

Chef’s Tip: For extra depth of flavor, sauté the garlic and carrots in olive oil before adding them to the slow cooker.

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Recipe Card Block

This Slow-Cooker Mediterranean Diet Stew takes 10 minutes to prep and cooks in 6 hours on low or 3 hours on high, totaling 6 hours 10 minutes. It serves 4 and contains approximately 200 calories per serving, making it a light yet satisfying meal.

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Why This Recipe Works & Expert Tips

This recipe shines because it’s packed with nutrient-rich ingredients that are staples of the Mediterranean diet. The fire-roasted tomatoes add a smoky depth, while the kale and chickpeas provide fiber and protein.

Tip: To make this stew even heartier, consider adding a handful of quinoa or farro. These grains absorb the flavorful broth beautifully.

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Storage, Freezing, and Reheating Tips

Store leftovers in an airtight container in the refrigerator for up to 3 days. This stew freezes well—simply portion it into freezer-safe bags or containers and freeze for up to 3 months. To reheat, thaw in the fridge overnight and warm on the stovetop or microwave.

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People Also Ask: Slow-Cooker Mediterranean Diet Stew

Can I use fresh tomatoes instead of canned in the stew?

Absolutely! Fresh tomatoes can replace canned ones in this recipe. Use about 4 cups of diced fresh tomatoes and add a splash of tomato paste for richness.

Can I add other vegetables to this stew?

Definitely! Zucchini, bell peppers, or spinach are excellent additions. Just chop them finely and add them during the last 30 minutes of cooking.

Can I use chicken broth instead of vegetable broth?

Yes, chicken broth works well, though it will alter the flavor slightly. Stick to low-sodium options to keep the dish healthy.

How can I make this stew spicier?

To amp up the heat, increase the crushed red pepper or add a diced jalapeño along with the garlic and carrots.

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Conclusion: Slow-Cooker Mediterranean Diet Stew

This Slow-Cooker Mediterranean Diet Stew is a testament to how simple, wholesome ingredients can create a meal that’s both nourishing and deeply satisfying. Whether you’re new to the Mediterranean diet or a seasoned pro, this stew is sure to become a staple in your recipe collection.

Try it out, share your results, and let us know how you made it your own in the comments below!

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