Mediterranean Vegan Vegetable Stew

A one pot meal that’s lighter than your average stew but just as satisfying. Like having a Greek salad in stew form!

Eating Style: Dairy-free, Egg-free, Gluten-free, Nut-free, Refined Sugar-free, Soy-free, Sugar-free, Vegan, Vegetarian

Prep Time:

Serves: 4


  • 1 tablespoon extra-virgin olive oil
  • 1 large yellow onion, diced
  • 2 shallots, finely chopped
  • 3 garlic cloves, minced
  • 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.

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To prepare in a slow cooker, add all ingredients and cook on high for 3 hours or low for 5 hours.

Nutrition Information Per Serving

  • Calories: 346
  • Calories from Fat: 85
  • Total Fat: 9.4
  • Saturated Fat: 1.7 g
  • Sodium: 1660 mg
  • Carbs: 53.9 g
  • Dietary Fiber: 10.3 g
  • Net Carbs: 43.6 g
  • Sugars: 12.1 g
  • Protein: 16.7 g