Prep Time:15 minsAdditional Time:6 hrs 30 minsTotal Time:6 hrs 45 minsServings:6Yield:6 servingsJump to Nutrition Facts

Prep Time:15 minsAdditional Time:6 hrs 30 minsTotal Time:6 hrs 45 minsServings:6Yield:6 servings

Prep Time:15 mins

Prep Time:

15 mins

Additional Time:6 hrs 30 mins

Additional Time:

6 hrs 30 mins

Total Time:6 hrs 45 mins

Total Time:

6 hrs 45 mins

Servings:6

Servings:

6

Yield:6 servings

Yield:

6 servings

Jump to Nutrition Facts

Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

The ingredients for the slow-cooker mediterranean diet stew recipe

Cook Mode(Keep screen awake)Ingredients2(14 ounce) cansno-salt-added fire-roasted diced tomatoes3cupslow-sodium vegetable broth1cupcoarsely chopped onion¾cupchopped carrot4clovesgarlic, minced1teaspoondried oregano¾teaspoonsalt½teaspooncrushed red pepper¼teaspoonground pepper1(15 ounce) canno-salt-added chickpeas, rinsed, divided1bunchlacinato kale, stemmed and chopped(about8cups)1tablespoonlemon juice3tablespoonsextra-virgin olive oilFresh basil leaves, torn if large6lemonwedges(Optional)

Cook Mode(Keep screen awake)

Ingredients

2(14 ounce) cansno-salt-added fire-roasted diced tomatoes

3cupslow-sodium vegetable broth

1cupcoarsely chopped onion

¾cupchopped carrot

4clovesgarlic, minced

1teaspoondried oregano

¾teaspoonsalt

½teaspooncrushed red pepper

¼teaspoonground pepper

1(15 ounce) canno-salt-added chickpeas, rinsed, divided

1bunchlacinato kale, stemmed and chopped(about8cups)

1tablespoonlemon juice

3tablespoonsextra-virgin olive oil

Fresh basil leaves, torn if large

6lemonwedges(Optional)

DirectionsCombine 2 cans diced tomatoes, 3 cups broth, 1 cup onion, ¾ cup carrot, 4 cloves minced garlic, 1 teaspoon oregano, ¾ teaspoon salt, ½ teaspoon crushed red pepper and ¼ teaspoon ground black pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessMeasure 1/4 cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessAdd the mashed chickpeas, 1 bunch of kale, 1 tablespoon lemon juice and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes.Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessLadle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired.Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessTipsEquipment: 4-qt. slow cookerOriginally appeared: EatingWell.com, November 2019; updated March 2023

Directions

Combine 2 cans diced tomatoes, 3 cups broth, 1 cup onion, ¾ cup carrot, 4 cloves minced garlic, 1 teaspoon oregano, ¾ teaspoon salt, ½ teaspoon crushed red pepper and ¼ teaspoon ground black pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessMeasure 1/4 cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessAdd the mashed chickpeas, 1 bunch of kale, 1 tablespoon lemon juice and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes.Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessLadle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired.Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessTipsEquipment: 4-qt. slow cooker

Combine 2 cans diced tomatoes, 3 cups broth, 1 cup onion, ¾ cup carrot, 4 cloves minced garlic, 1 teaspoon oregano, ¾ teaspoon salt, ½ teaspoon crushed red pepper and ¼ teaspoon ground black pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.

The ingredients for the slow-cooker mediterranean diet stew recipe chopped up and added to slow-cooker with broth

Measure 1/4 cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.

The ingredients for the slow-cooker mediterranean diet stew recipe chopped up and added to slow-cooker with broth, with crushed up chickpeas next to it

Add the mashed chickpeas, 1 bunch of kale, 1 tablespoon lemon juice and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes.

Kale and chickpeas added to the slow-cooker with the rest of the ingredients for the slow-cooker mediterranean diet stew recipe

Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired.

The slow-cooker mediterranean diet stew in a slow cooker, with a serving spoon holding some of the soup up above the slow cooker

Tips

Equipment: 4-qt. slow cooker

Originally appeared: EatingWell.com, November 2019; updated March 2023

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Nutrition Facts(per serving)191Calories8gFat23gCarbs6gProtein

Nutrition Facts(per serving)

  • Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.