Mediterranean Vegetable Stew

Mediterranean Diet - Diet and Healthy

A Mediterranean diet has been shown to relieve arthritis pain. Serve over polenta, rice or pasta.

Brief

Servings: 6

Yield: 6 generous servings

Mediterranean Vegetable Stew

Ingredients

2 tablespoons olive oil

divided

1 cup chopped red onion

2 cups coarsely chopped green pepper

2 large garlic cloves

crushed

1 cup sliced mushrooms

1 small eggplant

unpeeled

cut in 1- to 2-inch chunks

1 (28 ounce) can crushed tomatoes

½ cup kalamata olives

pitted and sliced

1 (15 ounce) can chickpeas

drained and rinsed

1 tablespoon chopped fresh rosemary

1 cup coarsely chopped parsley

Pan-Seared Scallops with Pepper and Onions in Anchovy Oil

Diet and Healthy

Directions

Step 1

In a large skillet heat 1 Tb. oil. Saute onion and pepper until soft about 10 minutes. Add 1 Tb. oil garlic mushrooms and eggplant. Simmer stirring occasionally until eggplant is softened but not mushy about 15 minutes. Add tomatoes olives chickpeas and rosemary. Simmer until heated through about 10 minutes. Stir in parsley. Sprinkle feta cheese over stew if desired.

Nutritional Information

Mediterranean Vegetable Stew

Servings Per Recipe:6

Calories: 222.1

% Daily Value *

Protein: 6.7g 14%

Carbohydrates: 33.4g 11%

Dietary Fiber: 7.9g 32%

Sugars: 4.5g

Fat: 8.8g 14%

Saturated Fat: 1.2g 6%

Vitamin A Iu: 2101.1IU 42%

Niacin Equivalents: 4mg 31%

Vitamin B6: 0.7mg 41%

Vitamin C: 68.5mg 114%

Folate: 88.5mcg 22%

Calcium: 95.7mg 10%

Iron: 3.6mg 20%

Magnesium: 60.5mg 22%

Potassium: 772.8mg 22%

Sodium: 504.9mg 20%

Thiamin: 0.2mg 18%

Calories From Fat: 78.9

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.