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.
Ingredients
- 2 (14.5-ounce) cans no-salt-added fire-roasted diced tomatoes, undrained
- 3 cups low-sodium vegetable broth
- ¾ cup chopped carrot
- 4 cloves garlic, minced
- 2 teaspoons dried oregano
- ¾ teaspoon salt
- ¼ teaspoon crushed red pepper
- ¼ teaspoon ground black pepper
- 1 (15-ounce) can no-salt-added chickpeas, rinsed, divided
- 1 bunch lacinato kale, stemmed and chopped (about 8 cups)
- fresh basil leaves, torn if large, for garnish (optional)
Directions
- Combine 2 cans diced tomatoes, 3 cups broth, ¾ cup carrot, the minced garlic, 2 teaspoons oregano, ¾ teaspoon salt, ¼ teaspoon crushed red pepper and ¼ teaspoon ground black pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.
- Measure ¼ cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.
- Add the mashed chickpeas, chopped kale and the 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.
- Ladle the stew into 6 bowls. Garnish with basil, if desired.