Hearty Mediterranean Vegetable Stew
Dive into a bowl of this Hearty Mediterranean Vegetable Stew, a vibrant concoction of fresh and wholesome ingredients that brings the flavors of the Mediterranean to your table. This stew showcases the rich, earthy tastes of butternut squash, zucchini, and eggplant, beautifully complemented by the sweet and tangy notes of raisins and fresh tomatoes. With its aromatic spices including cumin, turmeric, and paprika, each spoonful is a delightful journey. Perfect for a cozy dinner or meal prep, this dish offers a satisfying and nourishing option for vegetarians and meat-lovers alike. While this slow cooker method allows the flavors to meld beautifully over time, it can also be whipped up quickly in a regular pot for those on a tighter schedule.
8
Servings
175
Calories
16
Ingredients
Ingredients
butternut squash
1 (peeled, seeded and cubed)
eggplant
2 cups (cubed)
zucchini
2 cups (cubed)
okra
1 (10 ounce) package (frozen, thawed)
tomato sauce
1 (8 ounce) can (none)
onion
1 cup (chopped)
ripe tomato
1 (diced)
carrot
1 (sliced thin)
vegetable broth
1/2 cup (none)
raisins
1/3 cup (none)
garlic clove
1 (minced)
ground cumin
1/2 teaspoon (none)
ground turmeric
1/2 teaspoon (none)
crushed red pepper flakes
1/4 teaspoon (none)
ground cinnamon
1/4 teaspoon (none)
paprika
1/4 teaspoon (none)
Instructions
1
Start by peeling and cubing the butternut squash. Cube the eggplant and zucchini, and slice the carrot thinly. Prepare your garlic by mincing it.
2
In the slow cooker, combine the cubed butternut squash, eggplant, zucchini, thawed okra, tomato sauce, chopped onion, diced ripe tomato, sliced carrot, vegetable broth, and raisins.
3
Add the minced garlic, ground cumin, ground turmeric, crushed red pepper flakes, ground cinnamon, and paprika to the mixture.
4
Stir all the ingredients together until well combined.
5
Cover the slow cooker and set it to cook on low for 8 to 10 hours, allowing the vegetables to become tender yet maintain some crispness.
6
Once ready, give it a gentle stir and adjust seasoning as desired before serving hot.
Nutrition Information
1.25g
Fat
37.5g
Carbs
3.75g
Protein
5.625g
Fiber
7.5g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Mediterranean Vegetable Stew?
It is a vibrant concoction of fresh ingredients like butternut squash, zucchini, and eggplant, seasoned with aromatic Mediterranean spices.
What are the primary vegetables used?
The main vegetables include butternut squash, eggplant, zucchini, okra, carrots, onions, and ripe tomatoes.
How long should this be cooked in a slow cooker?
The stew should be cooked on the low setting for 8 to 10 hours.
Can this stew be made quickly?
Yes, while the slow cooker method is recommended, it can also be whipped up quickly in a regular pot for those on a tighter schedule.
How many servings does this recipe yield?
This recipe makes 8 servings.
What are the nutritional highlights?
This dish is low in fat, high in fiber, and contains approximately 175 calories per serving.
Is this recipe suitable for vegetarians?
Yes, it is specifically designed as a nourishing option for vegetarians and also includes a vegan option.
What spices provide the Mediterranean flavor?
The flavor profile is created using cumin, turmeric, paprika, cinnamon, and crushed red pepper flakes.
How much fiber is in each serving?
Each serving contains approximately 5.625g of fiber.
Does this recipe use frozen ingredients?
The recipe calls for one 10-ounce package of frozen okra, which should be thawed before use.
What is the preparation for the butternut squash?
The butternut squash should be peeled, seeded, and cubed before adding it to the slow cooker.
Are there any sweet ingredients in the stew?
Yes, the recipe includes 1/3 cup of raisins which add a sweet note to the dish.
What kind of broth is required?
The recipe requires 1/2 cup of vegetable broth.
How much garlic is needed?
One garlic clove, minced, is used to season the stew.
Is this stew spicy?
It contains 1/4 teaspoon of crushed red pepper flakes, which adds a mild heat.
What is the fat content per serving?
The fat content is very low at approximately 1.25g per serving.
How much protein does this stew provide?
Each serving provides about 3.75g of protein.
What is the sugar content per serving?
There are 7.5g of sugar per serving.
How much tomato sauce is used?
One 8-ounce can of tomato sauce is included in the mixture.
How should the carrots be prepared?
The recipe calls for one carrot to be sliced thin.
How should the eggplant and zucchini be prepared?
Both the eggplant and zucchini should be cubed; you will need 2 cups of each.
Is turmeric included in the recipe?
Yes, 1/2 teaspoon of ground turmeric is added for flavor and color.
Is cumin included in the recipe?
Yes, the recipe uses 1/2 teaspoon of ground cumin.
Does the recipe contain cholesterol?
The nutritional data indicates there is no cholesterol in this vegetable stew.
How many total ingredients are in this recipe?
The recipe consists of 16 distinct ingredients.
Is this dish considered comfort food?
Yes, it is tagged as comfort food, making it perfect for a cozy dinner.
What should the texture of the vegetables be?
The vegetables should be cooked until they are tender yet still maintain some crispness.
Is there cinnamon in this Mediterranean dish?
Yes, 1/4 teaspoon of ground cinnamon is included in the spice blend.
How much onion is required?
The recipe requires 1 cup of chopped onion.
What type of tomato is used?
The recipe uses one fresh, ripe tomato that has been diced.