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.
Updated on August 29, 2024
Additional Time:
6 hrs 30 mins
Total Time:
6 hrs 45 mins
Jump to Nutrition Facts
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
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Ingredients
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2 (14 ounce) cans no-salt-added fire-roasted diced tomatoes
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3 cups low-sodium vegetable broth
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1 cup coarsely chopped onion
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¾ cup chopped carrot
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4 cloves garlic, minced
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1 teaspoon dried oregano
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¾ teaspoon salt
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½ teaspoon crushed red pepper
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¼ teaspoon ground pepper
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1 (15 ounce) can no-salt-added chickpeas, rinsed, divided
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1 bunch lacinato kale, stemmed and chopped (about 8 cups)
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1 tablespoon lemon juice
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3 tablespoons extra-virgin olive oil
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Fresh basil leaves, torn if large
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6 lemon wedges (Optional)
Directions
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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 Bayless
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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.
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
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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.
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
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Ladle 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 Bayless
Tips
Equipment: 4-qt. slow cooker
Originally appeared: EatingWell.com, November 2019; updated March 2023
Nutrition Facts (per serving)
| 191 | Calories |
| 8g | Fat |
| 23g | Carbs |
| 6g | Protein |
| Nutrition Facts | |
|---|---|
|
Servings Per Recipe 6 |
|
|
Serving Size 1 3/4 cups |
|
|
Calories 191 |
|
| % Daily Value * | |
|
Total Carbohydrate 23g |
8% |
|
Dietary Fiber 6g |
20% |
|
Total Sugars 7g |
|
|
Protein 6g |
11% |
|
Total Fat 8g |
10% |
|
Saturated Fat 1g |
5% |
|
Vitamin A 5380IU |
108% |
|
Vitamin C 33mg |
36% |
|
Folate 39mcg |
10% |
|
Sodium 416mg |
18% |
|
Calcium 128mg |
10% |
|
Iron 2mg |
12% |
|
Magnesium 34mg |
8% |
|
Potassium 310mg |
7% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* 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.
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