Mediterranean Stew

Serve this stew, redolent with the flavors of the sunny Mediterranean, with warmed pita bread.

Serves: 4Hands-on: 25 minutesTotal: 30 minutesDifficulty: Easy

Serves: 4

Ingredients

  • 3 Tbsp. olive oil
  • 3 cloves garlic, peeled and minced
  • 1 can (15½ oz.) chickpeas, drained and rinsed
  • 1 can (19 oz.) cannellini beans, drained and rinsed
  • 2 cups canned roasted tomatoes
  • 1 cup diced carrots
  • 1 cup vegetable stock
  • 4 Tbsp. grated Parmesan cheese
  • 1 tsp. crushed red pepper
  • 1 tsp. dried oregano
  • ½ tsp. salt
  • ½ tsp. ground black pepper

Directions

  • Heat the olive oil in a large saucepan over medium heat and sauté the garlic for 2 to 3 minutes or until golden.
  • Reduce the heat to medium-low. Stir in the chickpeas, cannellini beans, roasted tomatoes, carrots, stock, Parmesan cheese, crushed red pepper, oregano, salt, and pepper. Cook and stir for about 20 minutes.

Recipe Information

Serves: 4

Ingredients

  • 3 Tbsp. olive oil
  • 3 cloves garlic, peeled and minced
  • 1 can (15½ oz.) chickpeas, drained and rinsed
  • 1 can (19 oz.) cannellini beans, drained and rinsed
  • 2 cups canned roasted tomatoes
  • 1 cup diced carrots
  • 1 cup vegetable stock
  • 4 Tbsp. grated Parmesan cheese
  • 1 tsp. crushed red pepper
  • 1 tsp. dried oregano
  • ½ tsp. salt
  • ½ tsp. ground black pepper

Directions

  • Heat the olive oil in a large saucepan over medium heat and sauté the garlic for 2 to 3 minutes or until golden.
  • Reduce the heat to medium-low. Stir in the chickpeas, cannellini beans, roasted tomatoes, carrots, stock, Parmesan cheese, crushed red pepper, oregano, salt, and pepper. Cook and stir for about 20 minutes.

Nutrition Information

Nutrition Information
Amount per serving
Calories330
Total Fat14g
Saturated Fat3g
Cholesterol5mg
Sodium850mg
Total Carbohydrate41g
Dietary Fiber12g
Sugars6g
Protein14g