Mediterranean Vegan Stew

Mediterranean Vegan Vegetable Stew (46)

I’m headed on a little solo trip to NYC this morning for a 4 day photography workshop coupled with 3 days of checking out some of the best gluten-free meals the big apple has to offer. I’ll be posting oodles of pictures on Instagram if you’d like to join me in my hostel staying, subway riding, and good food finding adventures!

If it were up to Kevin, he’d live off sliced bread, sausages, hungry man meals and homemade oatmeal jars in my absence. So I made him a stew. A veggie stew. A no meat, all vegan, hearty, nourishing stew that I know he’s going to love because it tastes like Greek salad and has spinach in it. For a guy that could live off meat, he sure does love his cooked spinach!

So even though there is definitely going to be an increase of sausage consumption up in the Vogel Kraft house for the next week, this vegan stew should help balance things just a little.

Mediterranean Vegan Vegetable Stew (41)

To print, email or text this recipe, click here.

4.9 from 8 reviews
Mediterranean Vegan Vegetable Stew
Recipe type: Vegan, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Nut-free, Egg-free
Serves: 4
A one pot meal that's lighter than your average stew but just as satisfying. Like having a Greek salad in stew form!
  • 1 tablespoon extra-virgin olive oil
  • 1 large yellow onion, diced
  • 2 shallots, finely chopped
  • 3 garlic cloves, minced
  • 6 cups gluten-free, yeast-free vegetable broth
  • 28 ounces whole tomatoes
  • 1 ½ cups raw buckwheat groats, rinsed
  • 2 tablespoons balsamic vinegar
  • 2 sprigs fresh rosemary
  • ½ teaspoon dried marjoram
  • 2 cups chopped eggplant
  • 1 cup (300 mL jar) roasted red peppers, drained and cut into strips
  • 1 cup baby spinach
  • ½ cup black olives, pitted and sliced
  • ½ teaspoon sea salt
  • Freshly ground black pepper, to taste
  1. Heat oil in a large saucepan on medium-high heat. Add onion, shallots and garlic and saute until soft and translucent, about 10 minutes.
  2. Add broth, tomatoes, buckwheat, vinegar, rosemary and marjoram. Cover, bring to a boil and reduce heat to low and simmer until the buckwheat is tender, about 20 minutes. Stir in the chopped eggplant 10 minutes in.
  3. When complete, stir in the roasted red peppers, spinach, and olives. Allow to cook until heated through, season with salt and freshly ground pepper.
  4. Remove rosemary sprigs before serving.

View nutrition information (once on page, scroll down)

Mediterranean Vegan Vegetable Stew (8)

Other vegan and gluten-free stews in cyberspace:

For Kevin, it’s sausages. For me, it’s a baked sweet potato with hemp seeds. What’s your go to meal when you just don’t have the time (or energy) to prepare anything?

Pin It

Comments | Leave Your Comment

  1. This looks amazing! I’ve never had much luck cooking with eggplant before but I’ve not used it in a stew – I think it will be less temperamental in that environment.
    I’m hoping to make my first solo trip his year, any tips on traveling alone?

    • The eggplant sucks up all the flavor, it’s so good!

      Traveling alone… umm don’t scare yourself too much that you end up canceling. I’ve been SO close to canceling this trip a bunch of times in fear that I’ll get lost or overwhelmed or something crazy. Once you get over that, it’s smooth sailing. I chose to stay at a hostel because a) it’s stupid cheap ($25 a day in New York!) and b) because I’ll be around a bunch of people. Being around people, part of a community always makes solo travel a lot more enjoyable. And I guess my last tip is – plan where you want to go and what you want to see. The best thing about traveling alone is that you can SEE it all and do whatever you want, whenever you want. It’s quite fabulous. Where were you thinking of going?

  2. I was looking at Nashville, Asheville, Austin or D.C. They all have so many things I’d love to do/see and I’ve heard they are pretty safe (staying within certain areas at least.) I’ve only been to NYC once and I *loved* it so much I would go back alone in a heartbeat. While I was there the person was doing business all day so I wandered the city alone and that was one of the highlights of the trip! Your idea of staying in a hostel is great – I’d love to meet fellow travelers to maybe share some experiences with!

    • All of those places sound perfect. You can totally do it! Ah, you’ve gotten me so excited now. Just a couple more hours until I’m there :)

  3. You know I’ll be stalking your Instagram pics like crazy over the next few days! I’m so pumped for you! And I love how you always prep meals for Kevin before you leave. I hope he remembers to eat his ‘cholesterol lowering foods’! ;) When I can’t be bothered to prepare a ‘proper’ meal, my go-to is a big bowl of steamed veg (usually the frozen kind) drenched in balsamic, and whatever protein I have hanging around in the fridge. If there’s none, there’s always tuna in the cupboard!

    • haha his cholesterol lowering foods, amen to that! He loves those little baggies. You will not be surprised to know that I brought balsamic with me on this trip!!

  4. Looks delicious! I always have chopped veggies in my fridge (it’s the first thing I do when I get home from the grocery store every week) so my lazy-day meal is a quick stirfry. I just throw in whatever veggies I have and whip up a quick sauce and in ten minutes I have a fast healthy meal.

  5. Does a bowl of oatmeal count as a meal? Well it does now….Mmmmmm!!
    Now i’m just off to track you down on Instagram.

    • Against sausages? It sure does! Awesome. I’ll be sure to follow ya back!

  6. Well I’m sure you have some itinerary, but be sure to check these out (gluten-free, some vegan, many of which I’m sure you’re familiar) :)
    – Tu-Lu’s Gluten-Free Bakery (for the mini cupcakes! And everything else, for that matter)
    – Lula’s Sweet Apothecary (vegan ice cream)
    – Babycakes, which I’m sure you know already
    – While near Babycakes, go to the Essex Street Market and Shopsins for really good food and other odds ‘n ends
    – Risotteria, all gluten-free and delicious, in the West Village (and Rice-to-Riches in Soho/LES is worth checking out, too, for that matter)
    – One Lucky Duck in Chelsea Market for gluten-free snacks
    – Village Natural on Greenwich Ave

    Enjoy your trip! New York is the best city, though I’m biased

    • Oh my gosh, so many good recommendations. I need more time. Love the idea of vegan ice cream. I think I’ll have to check that place out!

  7. Hi there,

    Love your recipes and energy you put into wholistic living! I’m a holistic nutritionist student and you are a great mentor!!

    Quick question – what can you substitute for the buckwheat groats? Quinoa or millet or sprouted buckwheat?

    Thanks!! Helena

    • Thanks Helena! Are you studying at CSNN? Buckwheat cooks up in about 15 minutes so any other grain that does the same would be a good substitute. Quinoa, millet or sprouted should be a-ok. Enjoy!

    • It’s soooo chilly, isn’t it? Yes, so much good food. Too much to take in in only 7 days!

  8. looks wonderful. I can’t do buckwheat. Any other suggestions? Would Rice or Barley work?

    • Hi Jennifer – any grain that takes about 15 minutes to cook should be okay. I’d shy away from rice, unless you cook it first. I don’t have experience with cooking with barley, but millet or quinoa would work great!

      • I used quinoa and it was FABULOUS! Thanks for the great recipe. I will definitely make again.

        • Oh I’m so happy that you liked it! And thanks for reporting back. It’s always nice to know what people try out and what works/what doesn’t.

  9. ahhh….I’m SUPER jealous of your trip to NYC!!! My brother, his wife and my sister work on Broadway in Nice Work If You Can Get It and Rock Of Ages….both AMAZING shows! You are going to LOOOOVE it, NYC rocks. If you have the chance, would love if you could share where you found gluten free meals….would make my next trip a hell of a lot easier =) Happy photo taking! love and smiles

    • Oh I will no doubt be taking loads of pictures and sharing each and every gluten-free meal that I find! Stay tuned :)

  10. This looks amazing! I don’t think I’ve ever had olives in a stew before, but that’s such a good idea! I can’t wait to see what you eat in New York! Have a wonderful trip and let us know how the workshop goes!

    • Olives and stew were made for one another. It makes each bowl so rich and flavorful! Will definitely be documenting the best eats. Already found a bunch of yummy places.

  11. What a beautifully striking photo. I just discovered your site after seeing this photo on Pinterest! This would make a gorgeous book cover. Looking forward to looking around your site! Lots of blessings, Kelly

    • Hi Kelly – welcome! I’m happy that you found me and thanks for the kind words about my photography! Enjoy browsing :)

      • Definitely will do. Feel free to pop over for a visit anytime too! Lot of blessings, Kelly

    • Great idea on the zucchini. We go through it like crazy at our house!

  12. I am so in love with mediterranean flavors. This stew looks just like heaven to me. All of those lovely olives, and the roasted peppers, and don’t even get me started on eggplant! This is going right to the top of my list!

  13. Hi Leanne — this stew looks delicious! I love the Mediterrean flavors. And thanks for linking to our stew! I am new to your blog but I love the recipes and your photography! Keep up the awesome recipes.

    • Hi Sonja – I was new to your blog, too! I’m so happy that I found your stew on Foodgawker. It looks amazing! Thanks for stopping in and saying hello :)

  14. That is an amazing stew! love the groats and olvies in it.Thanks for linking up my mung bean and black eyed pea stew :)

  15. I’ve just discovered your blog today. This stew looks absolutely delicious and it’s right up my alley! Greek and vegetarian! And the photos are beautiful. I hope you enjoyed your photography workshop. Was it a food photography workshop? Please tell us about it!!

    • Hey Lisa – I’m so very happy that you found me, too! It was a food photography workshop, yep. So much fun, so ridiculously helpful. I’ll be blogging about it in the days to come. Can’t wait to share the details.

  16. Made this yesterday…very delicious!! I did not have the buckwheat groats so I used barley with excellent results. My husband loved it too! Thanks for a great recipe.

    • Great to know that it worked with barley, I’ve had a bunch of readers ask me if barley could be a replacement. So happy you both enjoyed it :)

  17. I was going to try this until I saw the eggplant. Really can’t stand eggplant. Do you think it would be good without?

    • Hi Ella! You totally can. Feel free to replace it with whatever other veggie you do like! No worries!

  18. Leanne – I just made this last night and am having it right now for lunch at work. It turned out great! Thanks for this wonderful, healthly and easy recipe. I adore you and your blog!

  19. I made this tonight and it turned out fantastic. There is so much flavor. I subbed in Quinoa for the groats and added potatoes to make it a bit more filling. It was a perfect meal for a crazy cold Chicago evening. Thanks for the recipe!

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: