Slow-Cooker Mediterranean Diet Stew

Prep time: 15 minutes
Cooking time: 6 hours and 45 minutes
Serves: 6

Ingredients

2 (14 oz.) cans no-salt-added fire-roasted diced tomatoes
3 cups low-sodium vegetable broth
1 cup coarsely chopped onion
¾ cup chopped carrot
4 cloves garlic, minced
1 tsp. dried oregano
¾ tsp. salt
½ tsp. crushed red pepper
¼ tsp. ground pepper
1 (15 oz.) can no-salt-added chickpeas, rinsed and divided
1 bunch Lacinato kale, stemmed and chopped (about 8 cups)
1 tbsp. lemon juice
3 tbsp. extra-virgin olive oil
Fresh basil leaves, torn if large
6 lemon wedges, optional

Instructions

1. Combine tomatoes, broth, onion, carrot, garlic, oregano, salt, crushed red pepper, and ground pepper in a 4-quart slow cooker.
2. Cover and cook on Low for 6 hours.
3. Measure ¼ cup of the cooking liquid from the slow cooker into a small bowl and add 2 tablespoons chickpeas. Mash with a fork until smooth.
4. Add the mashed chickpeas, kale, lemon juice, and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine and then cover and cook on Low until kale is tender, about 30 minutes.
5. Ladle the stew evenly into 6 bowls and drizzle with oil. Garnish with basil and serve with a lemon wedge, if desired.

Nutrition Facts (per Serving): Calories: 191 cal | Carbohydrates: 22.9g | Protein: 5.7g | Fat: 7.8g | Saturated Fat: 1g | Sodium: 415.5mg | Fiber: 7.8g | Sugar: 6.5g

Related: Easy 3-Ingredient Slow Cooker Salsa Chicken

Reference: “Slow-Cooker Mediterranean Diet Stew.” Eating Well, Nov. 2021, https://www.eatingwell.com/recipe/277511/slow-cooker-mediterranean-stew/.