🥘 Mediterranean-Style Potato Stew
A cozy, one-pot vegan stew full of Mediterranean flavors and goodness.
📝 Description:
This Mediterranean Potato Stew is a rustic, wholesome dish with roots in southern European and North African kitchens. It combines tender potatoes, chickpeas, and spinach in a savory tomato broth flavored with olive oil, garlic, and herbs. It’s budget-friendly, deeply satisfying, and perfect for cold nights or healthy meal prep.
Serve it with crusty bread, couscous, or even a spoonful of yogurt or lemon for a touch of brightness.
🧾 Ingredients (Serves 4–6):
- 2 tablespoons olive oil
- 1 onion, chopped
- 2–3 cloves garlic, minced
- 1 red bell pepper, chopped
- 4 medium potatoes, peeled and cubed
- 1 can (400g) chopped tomatoes
- 1½ cups cooked or canned chickpeas (rinsed and drained)
- 2 cups vegetable broth or water
- 1½ teaspoons paprika
- 1 teaspoon dried oregano
- ½ teaspoon ground cumin
- Salt & pepper, to taste
- 2–3 handfuls fresh spinach (or 1 cup frozen)
- Juice of ½ lemon (optional, for brightness)
- Fresh parsley, for garnish
🍽️ Servings:
4–6 servings as a main dish
6–8 servings as a side
👩🍳 Instructions:
- Sauté aromatics:
In a large pot, heat olive oil over medium heat. Add onion and bell pepper. Sauté for 5 minutes until soft. Add garlic and cook for 1 more minute. - Add spices & tomatoes:
Stir in paprika, oregano, cumin, salt, and pepper. Add chopped tomatoes. Cook for 2–3 minutes to reduce slightly. - Simmer the stew:
Add potatoes, chickpeas, and broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes, until potatoes are tender. - Add spinach:
Stir in spinach during the last 5 minutes of cooking. Let it wilt into the stew. - Finish & serve:
Adjust seasoning. Squeeze in lemon juice for brightness. Serve hot, garnished with fresh parsley.
💡 Notes & Tips:
- Potato varieties: Waxy potatoes like Yukon Gold hold their shape best, but starchy potatoes give a creamier texture.
- Make it spicy: Add a pinch of chili flakes or harissa.
- Protein boost: Add cooked lentils or vegan sausage.
- Meal prep tip: Keeps in the fridge for 4–5 days and tastes even better the next day!
🧪 Nutritional Info (Per Serving – Approximate for 1 of 6 servings):
- Calories: 270
- Protein: 8g
- Carbohydrates: 38g
- Fat: 9g
- Fiber: 8g
- Iron: ~15% DV
- Vitamin A & C: High
🌿 Health Benefits:
- Potatoes: Complex carbs, potassium, and fiber
- Chickpeas: Plant-based protein, fiber, and folate
- Spinach: Iron, magnesium, and antioxidants
- Tomatoes: Rich in lycopene and vitamin C
✅ Vegan
✅ Gluten-Free
✅ Heart-Healthy
✅ Anti-inflammatory
❓ Q&A Section:
Q: Can I freeze this stew?
Yes! It freezes well for up to 2 months. Thaw and reheat on the stove.
Q: Can I add other veggies?
Absolutely. Zucchini, carrots, eggplant, or peas work well.
Q: Is it good for kids?
Yes — it’s mild, hearty, and loaded with soft textures and gentle flavors. You can blend part of it if they prefer a smoother consistency.
Q: What protein can I add?
Chopped chicken (if not vegan), tofu, tempeh, or even white beans are great options.
Q: What’s the best way to serve it?
With warm bread, over couscous, quinoa, or rice. A dollop of plain yogurt or a drizzle of olive oil takes it over the top.
Would you like this in printable PDF form, or a version adapted for the slow cooker or Instant Pot?