Hearty Mediterranean Stew
ingredients
all
2 quarts Water
1 cup Orzo
1 tbsp Olive oil
or more if needed up to 2 tablespoons
1 tbsp Olive oil
2/3 cup Large onion
chopped
2 cloves Garlic
minced
3 whole Carrots
chopped
1 whole Red or green pepper
chopped
1 whole Zucchini
diced
1/2 cup Baby bella mushrooms
sliced
1 tbsp Fresh mint
minced (or 1 teaspoon dried)
1 tbsp Fresh dill
minced (or 1 teaspoon dried)
1/2 tsp Fresh marjoram
5 whole Artichoke hearts
drained and sliced
2 cups Cannellini beans
cooked (15 ounce can, drained and rinsed)
1 1/2 cups Stewed tomatoes or fire-roasted canned tomatoes
or more up to 2 cups total
Salt
to taste
Black pepper
to taste, ground
1 splash Red wine vinegar
cookware
  • large pot
  • large skillet
This delicious veggie-filled stew with cannellini beans and orzo powered me and several friends through chemotherapy treatment and, since then, has become a go-to choice for any easy but satisfying and healthy lunch or dinner. Make extra and freeze it, as this stew only gets better with time!
1
Bring a large pot of water to boil and cook the orzo to al dente. Drain and stir in 1 tablespoon of olive oil.
2
Saute the onions and garlic in 1-2 tablespoon of olive oil in a large skillet on medium-high heat.
3
When the onion softens a bit, add the carrots and pepper (I often pre-cook carrots in the microwave for 4-5 minutes to soften, or 5-6 minutes in boiling water).
4
Cook for several minutes and add the zucchini and mushrooms.
5
Add the herbs and artichoke hearts.
6
Gently stir in the the beans and tomatoes.
7
Simmer for several minutes. When the veggies are hot and cooked, stir in the orzo and season with salt and pepper.
8
Add a splash of red wine vinegar (or serve at the table in a cruet).
source: Derived from the Moosewood Restaurant cookbook and modified for even more yumminess!

Calories181.0
Total Fat5.7 g
Saturated Fat0.0 g
Polyunsaturated Fat0.0 g
Monounsaturated Fat0.0 g
Cholesterol0.0 mg
Sodium93.0 mg
Potassium0.0 mg
Total Carbohydrate26.7 g
Dietary Fiber8.0 g
Sugars0.0 g
Protein6.9 g