Slow-Cooker Mediterranean Diet Stew (eatingwell.com)

With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock-pot stew.

Rating: None

Ingredients

• 2 cans Diced Tomatoes, no-salt-added fire-roasted
• 3 cups Vegetable Broth, low-sodium
• 1 cup Onions, coarsely chopped
• 3/4 cup Carrots, chopped
• 4 Garlic Cloves, minced
• 1 tsp Oregano, dried
• 3/4 tsp Salt
• 1/2 tsp Crushed Red Pepper
• 1/4 tsp Black Pepper
• 1 can Chickpeas, no-salt-added, rinsed, divided
• Lacinato Kale, stemmed and chopped (about 8 cups)
• 2 Lemons
• 3 Tbsp Extra Virgin Olive Oil
• Fresh Basil, torn if large

Preparation steps

1. Combine tomatoes, broth, onion, carrot, garlic, oregano, salt, crushed red pepper and pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.
2. 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.
3. Add the mashed chickpeas, kale, 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.
4. Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired.

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