Meatless Mondays  |  Posted 10.06.14

Grecian Isle Stew

Grecian Isle Stew

This is a perfect dinner as the nights get cooler - and you can still take advantage of the last of the summer produce. Use fresh tomatoes for the canned, if you have them! Serve over a little brown rice

Prep time: 25 mins

Cook time: 45 mins

Total time: 1 hour 10 mins

Serves: 4 to 6

YIELDS 10 CUPS

Ingredients

  • 1 medium eggplant, peeled and cubed
  • 1 tsp salt
  • 2 Tbsp olive oil
  • 2 cups chopped onions
  • 6 garlic cloves, minced or pressed
  • 2 cups diced potatoes
  • 1/2 tsp dried oregano
  • 1/4 to 1/2 tsp red pepper flakes
  • 3 cups water
  • 1 cup cut green beans (1-inch pieces)
  • 2 cups chopped red and/or green bell peppers
  • 2 cups chopped fresh or un-drained canned tomatoes (14-ounce can)
  • 1/4 cup dry red wine
  • 1/4 cup coarsely chopped pitted kalamata olives (about 12 large)*
  • 1/2 cup chopped fresh parsley
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp drained capers
  • 1 Tbsp minced fresh dill
  • salt and ground black pepper to taste
  • grated feta or Kasseri cheese, or plain nonfat yogurt (optional)

Instructions

  • To remove any bitterness, place the cubed eggplant in a colander, sprinkle it with salt, and cover it with a plate weighted down with a heavy can. Set the colander in a bowl or the sink; allow the eggplant to drain for 15 to 20 minutes. Rinse well and set aside to drain again.
  • Warm the olive oil in a heavy, nonreactive soup pot; add the onions and garlic and sauté on medium-high heat until the onions are translucent, about 10 minutes.
  • Add the eggplant and cook for 5 minutes, stirring often.
  • Add the potatoes, oregano, red pepper flakes, and water; cover and simmer for 5 minutes.
  • Add the green beans, bell peppers, tomatoes, and wine.
  • Cover and simmer for 15 to 20 minutes, or until the vegetables are tender.
  • Add the olives, parsley, lemon juice, capers, and dill and heat thoroughly.
  • Add salt and pepper to taste.
  • If desired, top each serving with cheese or yogurt.
  • NOTE: To pit, slice lengthwise all the way around each olive and twist the halves apart, or
    place the flat side of a broad-bladed knife on the olive and whack it sharply with the
    heel of your other hand to break open the olive.

PER 12-OUNCE SERVING: 207 CALORIES, 4 G PROTEIN, 8.9 G FAT, 286 G CARBOHYDRATES. 1.2 GSATURATED FATTY ACIDS, 0 MG CHOLESTEROL, 785 MG SODIUM, 5.4 G TOTAL DIETARY FIBER