Mediterranean Stew
A hearty Mediterranean stew featuring tender beef, potatoes, carrots, and aromatic spices, perfect for warming up and satisfying family dinners with rich, flavorful sauce.
Ingredients
- 3 medium potatoes, peeled and cut into 1-inch cubes ⓘ
- 4 medium carrots, peeled and sliced into 1-inch pieces ⓘ
- 2 medium onions, cut into chunks ⓘ
- 1 lb. beef stew meat, cut into 1-inch cubes ⓘ
- 18 oz. can tomato sauce ⓘ
- 1 cup red dry wine ⓘ
- 2 Tbsp. wine vinegar
- 1 Tbsp. brown sugar ⓘ
- 1 tsp. salt ⓘ
- 1/4 tsp. ground cumin ⓘ
- 1/8 tsp. garlic powder ⓘ
- 1/2 cup raisins ⓘ
- 1/8 tsp. pepper ⓘ
- 1 stick cinnamon
- 1/2 tsp. whole cloves ⓘ
- 1 bay leaf ⓘ
Instructions
- Place potatoes, carrots, onions, and stew meat into a 3 1/2-quart electric slow crockery cooker.
- In a medium bowl, combine tomato sauce, wine, vinegar, brown sugar, salt, cumin, garlic powder, and pepper; stir in raisins, stick cinnamon, cloves, and bay leaf.
- Pour the mixture over the meat and vegetables in the cooker.
- Cover and cook on high heat setting for 5 to 6 hours, or on low for 10 to 12 hours, until tender.
- Remove the stick cinnamon, bay leaf, and cloves before serving.
Tips & Substitutions
For a deeper flavor, consider browning the beef stew meat in a skillet before adding it to the slow cooker. You can substitute the beef with chicken or a plant-based protein for a lighter version. If you prefer a thicker stew, add a slurry of cornstarch and water towards the end of cooking. Incorporate more veggies like bell peppers or zucchini for added nutrition.
Serving Suggestions
Serve this Mediterranean stew with crusty bread to soak up the delicious sauce, or over a bed of fluffy rice for a hearty meal. It pairs beautifully with Mediterranean recipes like Stuffed Grapevine Leaves (Dolmathes) for a complete theme dinner. A side salad of mixed greens can also add freshness to the meal.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm on the stove over low heat, adding a splash of water or broth to maintain moisture. You can also reheat in the microwave, covered, for 2-3 minutes or until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Mediterranean Stew contains roughly 632 calories, with 12g protein, 103g carbohydrates, and 22g fat. It is an excellent source of iron (136% of the Daily Value), vitamin C (98% of the Daily Value), and potassium (39% of the Daily Value). Note that it is relatively high in sodium, at 1335mg per serving (58% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables in this stew?
Yes, you can use frozen vegetables instead of fresh ones. Just be aware that they may release some extra moisture while cooking, so you might need to adjust the cooking time slightly to ensure everything cooks evenly.
Is there a vegetarian option for this stew?
Absolutely! You can replace the beef with chickpeas or lentils and use vegetable broth instead of wine for a vegetarian-friendly version. The spices and tomato sauce will still provide a robust flavor that complements the vegetables.
How can I make this stew spicier?
To add some heat, consider including red pepper flakes or diced jalapeños to the stew mixture. You can also serve it with a side of hot sauce or a spicy condiment to allow each person to adjust the spice level to their liking.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).