HAPPY PEAR BEANS RECIPES

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SLOW-COOKER MEDITERRANEAN DIET STEW RECIPE - EATINGWELL



Slow-Cooker Mediterranean Diet Stew Recipe - EatingWell image

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.

Provided by Sarah Epperson Loveless

Categories     Slow-Cooker & Crock Pot Soup & Stew Recipes

Total Time 6 hours 45 minutes

Number Of Ingredients 15

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

Steps:

  • 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.

Nutrition Facts : Calories 191 calories, CarbohydrateContent 22.9 g, FatContent 7.8 g, FiberContent 5.6 g, ProteinContent 5.7 g, SaturatedFatContent 1 g, SodiumContent 415.5 mg, SugarContent 6.5 g

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