Dinner

Slow-Cooker Mediterranean Diet Stew

Caramelized fire-roasted tomatoes and tender carrots simmer with chickpeas and garlicky oregano until the broth tastes rich and savory, then lacinato kale wilts into silky ribbons that finish each spoonful with fresh basil brightness.

Recipe and photo by EatingWell, shared here with credit. View the Original

Slow-Cooker Mediterranean Diet Stew
Total
6 hr 50 min
Prep
20 min
Cook
6 hr 30 min
Serves
6

Nutrition per Serving

Calories
154
Protein
8g
Carbs
30g
Fat
2g
Fiber
10g
Sugar
13g
Sodium
427mg

Ingredients

  • 2 (14 ounce) cans no-salt-added fire-roasted diced tomatoes
  • 3 cup low-sodium vegetable broth
  • 3/4 cup chopped carrot
  • 4 clove garlic, minced
  • 1 tsp dried oregano
  • 3/4 tsp salt
  • 1/2 tsp crushed red pepper
  • 1/4 tsp ground 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

Instructions

  1. Combine 2 cans diced tomatoes, 3 cups broth, ¾ cup carrot, the minced garlic, 2 teaspoons oregano, ¾ teaspoon salt, ¼ teaspoon crushed red pepper and ¼ teaspoon ground black pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.
  2. Measure ¼ cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.
  3. Add the mashed chickpeas, chopped kale and the 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.
  4. Ladle the stew into 6 bowls. Garnish with basil, if desired.