Food for Soul

Mediterranean Stew

Mediterranean Stew

Serves 4
390 calories
13g fat
52g carbohydrates
15g protein
1,180mg sodium
9g fiber
Ingredients:
3 tablespoons olive oil
3 cloves garlic, crushed and
minced
1 (15½-ounce) can chickpeas,
drained and rinsed
1 (19-ounce) can cannellini
beans, drained and rinsed
2 cups roasted tomatoes
1½ cups artichoke hearts,
quartered
1 cup vegetable broth
4 tablespoons grated Parmesan
cheese
1 teaspoon crushed red pepper,
or to taste
1 teaspoon dried oregano
Salt and freshly ground black
pepper to taste
Chopped sun-dried tomatoes for
garnish
Chopped Italian parsley for
garnish
Garlic-seasoned croutons for
garnish
Crumbled feta cheese for
garnish
Fresh oregano leaves for garnish
Serve this stew, redolent with the flavors of the sunny
Mediterranean, with warmed pita bread.

  1. Heat the olive oil in a large saucepan over medium heat and sauté
    the garlic for 2 to 3 minutes or until golden.
  2. Reduce the heat to medium-low. Stir in the chickpeas, cannellini
    beans, roasted tomatoes, artichoke hearts, broth, Parmesan cheese,
    crushed red pepper, oregano, salt, and pepper. Cook and stir for
    about 10 minutes. Serve in individual bowls, garnishing as desired.
  3. The Everything Guide to Being Vegetarian.Alexandra Greeley

photo/flickr

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