The Mediterranean diet, celebrated for its unique flavors and numerous health benefits, emphasizes vegetables, fruits, lean proteins, legumes, whole grains, nuts, seeds, olive oil, fresh herbs, and spices. This dietary pattern is not only easy to follow but also incredibly delicious. Scientific studies have demonstrated its ability to improve biomarkers and overall health, particularly in reducing the risk of coronary heart disease. Lean red meat can be beautifully integrated into this style of eating. Carolyn Williams, PhD, RD, highlighted in a recent blog post that incorporating 7-18 ounces of lean, unprocessed red meat into healthy eating patterns can improve cardiometabolic disease risk factors.
This article explores several Mediterranean diet stew recipes, including both beef and vegetable options, perfect for creating a feel-good, cozy meal.
Dutch Oven Mediterranean Beef Stew
This Dutch Oven Mediterranean Beef Stew is the epitome of comfort food. The long, slow cooking process tenderizes inexpensive cuts of meat, melding the meat and vegetables together in a harmonious flavor profile. Making this stew a day or two in advance allows the flavors to fully harmonize and develop complexity. It’s also a great dish for meal prep, as it can be easily stored in the freezer for future meals.
Ingredients:
- Beef Bottom Round Roast
- Olive oil
- Beef broth
- Carrots
- Celery
- Onions
- Mushrooms
- Garlic
- Red wine
- Olives
- Fresh rosemary
- Sea salt
- Freshly ground black pepper
- Flour
- Garlic powder
- Paprika
Instructions:
- Prepare the meat: Cube Beef Bottom Round Roast, slicing against the grain, into 1" size chunks, trimming away any excess fat. Pat the cubed meat dry with paper towels.
- Season and Coat: Toss cubed roast with a mixture of flour, garlic powder, 1/2 tsp pepper, and paprika until all pieces are coated on all sides. Shake off any excess flour and set aside.
- Brown the meat: Heat 2 Tbsp olive oil in a Dutch oven over medium heat. Add beef in batches to avoid overcrowding the pan and brown on all sides, about 5 minutes. Remove the meat to a plate and set it aside. Repeat with the remaining beef, adding more oil if necessary.
- Deglaze the pan: Add 2 cups of the beef broth to the Dutch oven and stir, making sure to scrape up all the browned bits on the bottom of the pan. This creates a nice, thick base for the stew.
- Sauté Vegetables: Heat remaining tablespoon of olive oil in a sauté pan over medium heat. Add carrots, celery, onions, mushrooms, and garlic. Cook until onions are translucent, about 5-6 minutes.
- Combine and Simmer: Return the Dutch oven with the browned beef to medium-high heat, add vegetables and all remaining ingredients, except the olives. Bring to a boil, then reduce heat to low, cover and simmer for 1 1/2 hours.
- Final Touches: Stir in the olives during the last few minutes of cooking. Check the seasoning, adding additional salt and pepper to taste. Serve hot.
Tips for the Best Beef Stew:
- Choose the right cut of beef: Opt for cuts suited to long, slow cookery, such as chuck/gravy beef or beef shin/shank. Avoid lean cuts, as they can become tough and dry.
- Sear the meat: Browning the meat is essential for achieving a full, rich flavor. The caramelization of the meat is the secret to a flavorsome stew.
- Add vegetables at the right time: To prevent mushy vegetables, add them when the meat is almost perfectly tender.
- Make it in advance: This stew improves if made a day or two ahead, allowing the flavors to harmonize and develop complexity.
- Freeze for later: Store cooled stew in an airtight, freezer-safe container for up to three months.
Hearty Mediterranean Vegetable Stew with Beans
This vegetarian/vegan stew, inspired by ratatouille, is quick, easy, and perfect for sharing. It’s brimming with nutritious ingredients, creating a satisfying dish full of flavor and warmth.
Ingredients:
- Eggplant
- Zucchini
- Butternut squash
- Red pepper
- Canned beans (chickpeas or white beans)
- Canned diced tomatoes
- Sun-dried tomatoes
- Tomato puree
- Vegetable stock
- Garlic
- Onion
- Bay leaf
- Oregano
- Thyme
- Olive oil
- White wine (optional)
- Sea salt
- Freshly ground black pepper
Instructions:
- Sauté Aromatics: In a large pot, heat 3 tablespoons of olive oil over medium heat. Add the garlic, onion, and bay leaf and fry slowly for 3 minutes until softened. Pour in the wine (if using), stir, and cook for another minute.
- Add Vegetables: Add the eggplant and squash and cook for 5 minutes, stirring often.
- Simmer: Add the beans (along with the water from the can), tomatoes, sun-dried tomatoes, tomato puree, herbs, stock, and a little seasoning. Stir, cover, and simmer for 15 minutes.
- Final Vegetables: Stir in the zucchini and pepper, cover, and continue simmering for 15-20 more minutes or until all the vegetables are cooked through.
Tips and Variations:
- Seasonal Vegetables: Adapt the recipe to include different vegetables depending on what's in season.
- Don’t Overcook: Be careful not to overcook the stew, as the vegetables might become too soft.
- Spice it up: Stir in about a teaspoon each of ground cumin, Spanish paprika, and coriander after you’ve softened the aromatics for an extra layer of flavor.
Simple Vegan Vegetable Stew
This healthy vegetable stew recipe is perfect for when you’re craving something feel-good and cozy. It’s vegan, gluten-free, rich in flavor, and very hearty.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Ingredients:
- Extra virgin olive oil
- Yellow onion
- Garlic cloves
- Celery ribs
- Carrots
- Yukon gold potatoes
- Red bell pepper
- Frozen peas
- Canned diced tomatoes
- Vegetable broth
- Parsley
- Fresh lemon juice
- Sea salt
- Freshly ground black pepper
Instructions:
- Soften Aromatics: Heat the olive oil in a large Dutch oven or heavy cooking pot over medium-high heat. Add the onion, garlic, celery, carrots, potatoes, and bell pepper. Season with a big pinch of salt and pepper. Cook, stirring occasionally, until the vegetables have softened some, 5 to 7 minutes.
- Boil: Add the peas, tomatoes and their juices, and vegetable broth. Bring to a boil for about 5 minutes.
- Simmer: Lower the heat and cover the pot partway (allow an opening on top). Simmer until the vegetables are fully tender and cooked through, 25 to 35 minutes.
- Thicken (optional): Turn off the heat. If you want a thicker stew, take an immersion blender and blend it ever so briefly so that some parts of the soup are pureed but the majority remains in large chunks. Alternatively, you puree one cup of the stew in a blender (let it cool a bit first), then return it to the pot.
- Finish and Serve: Stir in the parsley, red pepper flakes (if using), and lemon juice. Transfer to serving bowls and finish each bowl with a drizzle of extra virgin olive oil.
Tips and Variations:
- Up the Seasoning: Stir in about a teaspoon each of ground cumin, Spanish paprika, and coriander after you’ve softened the aromatics.
- Add Canned Beans: Up the protein with chickpeas or white beans (drained and rinsed).
- Mix Up the Veggies: Feel free to add seasonal vegetables you have on hand, like mushrooms, cauliflower, and fennel.
- Add Greens: Stir in hearty greens, like stemmed and torn kale or Swiss chard, after blending the stew.
Mediterranean Roasted Vegetable Stew
This recipe is fast, flavorful, and filling, perfect for a quick and easy meal.
Ingredients:
- Pre-chopped Mediterranean vegetables (or your own mix of seasonal vegetables)
- Coconut oil
- Sea salt
- Black pepper
- Dried herbs of choice
- Tomato sauce
- Chickpeas
- Brown rice and quinoa mix (optional, for serving)
Instructions:
- Roast Vegetables: Preheat your oven to 220 C. Toss your prepped veggies in a large roasting pan with the coconut oil, some sea salt, black pepper, and dried herbs of choice. Roast for 20-25 minutes until vegetables are soft and fragrant.
- Simmer: Once done, add your tomato sauce, roasted vegetables, and chickpeas to a large pot on medium heat. Season as needed with additional herbs and allow to simmer for about 5 minutes.
- Serve: Serve on a bed of brown rice and quinoa, wholewheat pasta, or cold on top of salad greens.
Read also: Delicious Mediterranean Recipes
Read also: Mediterranean Diet, Instant Pot Style
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