Mediterranean Chicken Stew

Description

Mediterranean Chicken Stew is a hearty, wholesome, and flavor-packed dish simmered with tender chicken, tomatoes, olives, garlic, and fragrant herbs. Infused with olive oil, fresh vegetables, and Mediterranean spices, this stew offers a perfect balance of richness and freshness. It’s comforting enough for chilly nights yet light and nourishing for any season. Serve it with crusty bread, rice, or couscous for a complete meal.

Ingredients For Mediterranean Chicken Stew

• 2 lbs (900 g) bone-in chicken thighs or drumsticks (skin removed for lighter stew)

• 3 tbsp olive oil

• 1 medium onion, finely chopped

• 3 garlic cloves, minced

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 2 medium carrots, sliced

• 1 zucchini, diced

• 1 can (14 oz / 400 g) crushed tomatoes

• 2 tbsp tomato paste

• 1 cup chicken broth (or vegetable broth)

• ½ cup pitted Kalamata olives

• 1 tsp dried oregano

• 1 tsp smoked paprika

• 1 tsp cumin powder

• 1 bay leaf

• Salt and black pepper, to taste

• Fresh parsley or basil, chopped (for garnish)

• Optional: ¼ cup dry white wine for extra depth

 Instructions

1. Sear the Chicken:
   Heat 2 tbsp olive oil in a large pot over medium heat. Season chicken with salt and pepper, then sear until golden brown on both sides (about 4–5 minutes per side). Remove and set aside.

2. Cook the Base:
   In the same pot, add remaining olive oil. Sauté onions until soft, then add garlic, bell peppers, carrots, and zucchini. Cook 5–6 minutes until slightly tender.

3. Add Tomatoes & Spices:
   Stir in tomato paste, crushed tomatoes, paprika, oregano, cumin, and bay leaf. Cook for 2 minutes to deepen flavors.

4. Simmer the Stew:
   Return chicken to the pot. Add broth (and wine if using). Bring to a boil, then reduce heat, cover, and simmer for 35–40 minutes, until chicken is tender and cooked through.

5. Finish & Serve:
   Stir in olives, adjust seasoning, and simmer uncovered for another 5 minutes. Garnish with fresh parsley or basil before serving.

 Servings

• Serves 4–6 people

• Great as a family dinner or meal prep for the week

Nutritional Info (per serving, approx.)

• Calories: 360 kcal

• Protein: 28 g

• Carbohydrates: 18 g

• Fat: 19 g

• Fiber: 5 g

• Sodium: 720 mg

(Values may vary based on ingredients used.)

Notes

• Use bone-in chicken for deeper flavor, but boneless thighs or breast can be used for convenience.

• Add chickpeas or cannellini beans for extra protein and heartiness.

• This stew tastes even better the next day as the flavors develop.

• Pairs wonderfully with crusty bread, couscous, or roasted potatoes.

 Tips

• For a lighter version, use skinless chicken breast and reduce the olive oil.

• For a richer flavor, roast the bell peppers before adding.

• Add a squeeze of fresh lemon juice before serving to brighten the dish.

• Freeze leftovers in airtight containers for up to 2 months.

 Health Benefits

• High in protein – supports muscle health and satiety.

• Rich in antioxidants – from tomatoes, bell peppers, and olive oil.

• Heart-healthy fats – thanks to olive oil and olives.

• Balanced meal – includes lean protein, vegetables, and healthy fats.

• Anti-inflammatory properties – oregano, garlic, and olive oil are known for their natural health benefits.

Q&A

Q: Can I make this stew in a slow cooker?
A: Yes! Sear the chicken first, then add everything to the slow cooker and cook on LOW for 6–7 hours or HIGH for 3–4 hours.

Q: What can I substitute for olives?
A: Use capers or sun-dried tomatoes for a similar salty-tangy flavor.

Q: Is this dish gluten-free?
A: Yes, it’s naturally gluten-free. Just serve with rice, quinoa, or gluten-free bread.

Q: Can I make it vegetarian?
A: Absolutely! Replace chicken with chickpeas, lentils, or tofu, and use vegetable broth instead of chicken broth.

Q: How can I thicken the stew?
A: Simmer uncovered longer to reduce liquid, or stir in 1 tbsp cornstarch mixed with 2 tbsp water at the end.