Hearty Chicken and Vegetable Stew

🥘 Hearty Mediterranean Chicken & Vegetable Stew

Serves: 4–6

Prep Time: 20 minutes

Cook Time: 45–60 minutes

Total Time: ~1 hour 15 minutes

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🌿 Ingredients

Protein & Base:

• 1½ lbs (700 g) boneless, skinless chicken thighs or breasts, cut into chunks

• 2 tbsp extra-virgin olive oil

• 1 large onion, finely chopped

• 3 garlic cloves, minced

• 1 red bell pepper, diced

• 1 zucchini, sliced

• 2 carrots, sliced

• 2 celery stalks, chopped

• 1 small eggplant, cubed (optional but authentic!)

Tomato & Liquid Base:

• 1 can (14 oz / 400 g) diced tomatoes

• 2 tbsp tomato paste

• 4 cups (1 L) low-sodium chicken broth

• ½ cup (120 ml) dry white wine (optional but adds depth)

Mediterranean Flavors:

• 1 tsp dried oregano

• 1 tsp dried thyme

• 1 tsp smoked paprika

• ½ tsp ground cumin

• 1 bay leaf

• Salt and freshly ground black pepper, to taste

• ¼ cup Kalamata olives, halved

• 2 tbsp capers (optional)

• Juice of ½ lemon

• 2 tbsp fresh parsley, chopped

• 1 tbsp fresh basil, chopped (or 1 tsp dried)

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🔥 Instructions

1. Brown the Chicken:

   • Heat olive oil in a large heavy pot or Dutch oven over medium-high heat.

   • Add chicken pieces and season lightly with salt and pepper.

   • Sear until golden on all sides (about 5–7 minutes). Remove and set aside.

2. Sauté the Aromatics:

   • In the same pot, add onion, garlic, celery, and carrots. Sauté for 5 minutes, until softened and fragrant.

   • Stir in bell pepper, zucchini, and eggplant (if using). Cook for another 5–6 minutes.

3. Add Seasonings & Liquids:

   • Stir in tomato paste, oregano, thyme, paprika, cumin, and bay leaf. Cook 1 minute to bloom the spices.

   • Deglaze with white wine, scraping up any browned bits.

   • Add diced tomatoes and chicken broth. Bring to a simmer.

4. Combine & Simmer:

   • Return chicken to the pot. Cover and simmer on low heat for 30–40 minutes, until chicken is tender and vegetables are soft.

5. Finish the Stew:

   • Stir in olives, capers, lemon juice, and fresh herbs.

   • Taste and adjust salt and pepper.

6. Serve:

   • Ladle into bowls, drizzle with a little olive oil, and garnish with extra parsley or a sprinkle of feta cheese if desired.

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🍞 Serving Suggestions

• Serve with crusty whole-grain bread or toasted pita.

• Pairs beautifully with couscous, brown rice, or quinoa.

• A side salad of arugula and cherry tomatoes with lemon dressing complements it perfectly.

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💡 Tips & Variations

• Add a can of chickpeas or white beans for extra protein and fiber.

• Substitute chicken with turkey or even firm white fish for a lighter version.

• For a touch of sweetness, add a handful of sun-dried tomatoes or a few roasted red peppers.