🍲 Hearty Chicken & Vegetable Stew – Mediterranean Style
Servings: 4–6
Prep Time: 15 min
Cook Time: 45–55 min
Total: ~1 hour
🌿 Ingredients
For the Stew
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2 tbsp olive oil
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1 large onion, diced
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3 garlic cloves, minced
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2 medium carrots, sliced
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2 celery stalks, sliced
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1 red bell pepper, chopped
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2 cups diced potatoes (or sweet potatoes for more fiber)
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1 medium zucchini, chopped
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1 can (400g) diced tomatoes
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4 cups low-sodium chicken broth
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500–600g chicken breast or thighs, cut into bite-size pieces
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1 bay leaf
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1 tsp paprika
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1 tsp dried oregano
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1 tsp dried thyme
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½ tsp cumin (optional)
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Salt & black pepper to taste
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1 tsp lemon zest
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Juice of ½ lemon
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Fresh parsley for garnish
Optional Mediterranean Add-Ins
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½ cup chickpeas
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½ cup chopped spinach or kale
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A splash of white wine (2–3 tbsp)
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¼ cup green olives
🥘 Instructions
1. Sauté the aromatics
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Heat olive oil in a large pot over medium heat.
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Add onion, carrots, and celery. Cook 5–6 minutes until softened.
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Add garlic and bell pepper; cook 1–2 minutes more.
2. Add the chicken
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Add chicken pieces, season with salt, pepper, paprika, thyme, oregano, and cumin.
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Cook until lightly browned on all sides (4–5 minutes).
3. Add vegetables & broth
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Add potatoes, zucchini, diced tomatoes, and broth.
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Add bay leaf and bring to a gentle boil.
4. Simmer
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Reduce heat to low, cover, and simmer 30–40 minutes, until chicken is tender and vegetables are soft.
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Add spinach/kale or chickpeas if using; simmer 5 more minutes.
5. Finish with Mediterranean brightness
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Stir in lemon zest and lemon juice.
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Taste and adjust salt & pepper.
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Remove bay leaf and garnish with fresh parsley.
🍽️ Serving Suggestions
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Serve with crusty whole-grain bread, pita, or over brown rice.
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Add a dollop of Greek yogurt on top for extra creaminess.
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Pair with a fresh cucumber & tomato salad.
❤️ Mediterranean Benefits
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High in lean protein
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Rich in fiber from veggies
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Anti-inflammatory herbs & olive oil
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Naturally low in calories but very filling
