Mediterranean vegetable stew

Recipe Information

Description:
Mediterranean vegetable stew is a delicious recipe usually served as a main dish. It requires about 10 minutes of prep time and about 1 hour, 5 minutes of cooking time for a combined total time of 1 hour, 15 minutes. The overall cooking skill level is considered easy. This recipe will yield 6 servings if prepared as directed.
Servings 6
Preparation Time 10 Minutes
Cook Time 1 Hour, 5 Minutes
Total Time 1 Hour, 15 Minutes
Difficulty Easy
Main Ingredient Rice; Butternut Squash; Zucchini
Category Rice & Grains; Vegetables
Meal Dinner
Type Main Dish
Cook Method Stove Top
Diet

Ingredients

  • 1 tablespoon olive oil

  • 1 large onion, chopped

  • 1 cup low-sodium vegetable broth

  • 1/2 teaspoon chili powder, or to taste

  • 1 teaspoon cumin

  • 1/2 teaspoon cinnamon

  • 1/2 teaspoon paprika

  • 1/2 teaspoon turmeric

  • 1/2 teaspoon cardamom

  • 1 pound (2 cups diced) butternut squash, peeled, seeded, diced

  • 1/4 cup raisins

  • 2 carrots, sliced

  • 3 cloves garlic, minced

  • 1 large zucchini, halved lengthwise and sliced

  • 1 (15-ounce) can garbanzo beans, drained

  • 1/4 cup pitted black olives, halved

  • 3/4 teaspoon salt

  • 1/2 teaspoon white pepper

  • 1/4 cup chopped fresh parsley, divided

  • 1-2 tablespoons fresh lemon juice

  • 3 cups cooked brown rice

Directions

  • In a large pot, heat the oil over medium-high heat. Add the onion and cook until translucent, about 2 minutes. Add the broth. Reduce the heat to medium-low and let the pot simmer, stirring frequently, for about 20 minutes.

  • Combine the spices in a mixing bowl while the broth is simmering then stir them into the pot. Add the butternut squash, raisins, carrots, and garlic to the pot.

  • Cover the pot and continue to let it simmer until the vegetables are tender, about 25-30 minutes. Add the zucchini, garbanzo beans, olives, salt, and pepper. Re-cover the pot and continue to simmer until the zucchini is tender, an additional 10-12 minutes.

  • Stir in 2 tablespoons of parsley and lemon juice.

  • Add warm rice to a large serving platter or individual plates. Spoon the stew over the rice. Garnish with the remaining parsley and serve.

Nutrition (per serving)

  • Calories: 300 cal

  • Total fat: 6g

  • Saturated fat: 1g

  • Sodium: 464mg

  • Carbohydrate: 54g

  • Fiber: 9g

  • Protein: 11g