Mediterranean Vegetable and Chickpea Stew
This flavorful dish is rich in Mediterranean flavors and hearty vegetables.
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 eggplant, diced
- 1 zucchini, diced
- 1 cup diced tomatoes (canned or fresh)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1/2 cup pitted Kalamata olives
- Juice of 1 lemon
- Fresh parsley for garnish (optional)
- Feta cheese for garnish (optional)
Instructions:
1. Turn on the Instant Pot and select the "Sauté" function. Add olive oil and allow it to heat up.
2. Add the chopped onion, garlic, and red and yellow bell peppers. Sauté for about 3-4 minutes until they begin to soften.
3. Add the diced eggplant and zucchini. Sauté for an additional 2-3 minutes until they start to brown slightly.
4. Add the diced tomatoes, chickpeas, vegetable broth, dried oregano, dried basil, dried thyme, paprika, salt, and pepper. Stir everything together.
5. Close the Instant Pot lid, set the vent to "Sealing," and cancel the "Sauté" function.
6. Select the "Stew" or "Manual" setting and set the cooking time to 8 minutes at high pressure.
7. Once the cooking cycle is complete, allow the pressure to release naturally for about 10 minutes, then carefully perform a quick pressure release by turning the vent to "Venting."
8. Open the Instant Pot lid carefully, and stir in the Kalamata olives and lemon juice. Adjust the seasoning if needed.
9. Serve hot, garnished with fresh parsley and crumbled feta cheese if desired.
This Instant Pot Mediterranean Vegetable and Chickpea Stew is a healthy choice inspired by Mediterranean flavors and a warm dish on a crisp fall day!
Buon appetito!
For more information, inquiries about one-on-one visits with a dietitian, or other questions, please feel free to contact us at info@cultivatewnc.com
