• Zach

Mediterranean Braised Veggies


Healthy and Delicious!

Some days I get food ideas that I need to make real. I've been feeling more confident with Vegan Cooking lately, and I wanted to see if I could make something that channeled the flavors of the Mediterranean without a recipe. Braising seemed appropriate. I gotta say, at the end of cooking, it was delicious. So delicious, in fact, that I wanted to make it a blog post. Instead of those food blogs that make you scroll through 10 pages of exposition, I thought I'd just get stuck right in!


Tomato Sauce (no additives) -bottle (around 2-3 cups)

Diced Tomatoes - 1 can

Tomato Paste - 1 small box (like 3 tablespoons)

Sweet Potato - washed but not skinned, chopped into bite sized pieces

Kidney Beans - 1 can, rinsed

Red Onion - 1 small, diced

Garlic - 7 cloves, diced

Habanero Pepper - 1, diced

Chia Seeds - 1/4 cup

Oyster Mushrooms - 3 cups, fresh

Spinach - 2 cups, fresh

Yellow Bell Pepper - 1, diced

Kalamata Olives (Pitted) - 1.5 cups

Turmeric - 1 teaspoon

Salt - 1 teaspoon

Black Pepper - 1/2 teaspoon

Soy Sauce - 1 tablespoon

Cinnamon - 1 teaspoon

Oregano - 1 teaspoon



In a large frying pan on medium high heat, saute the diced onion, garlic, and habanero pepper in the soy sauce and a splash of water for 3 minutes, until soft.


Then add the turmeric and pepper and stir for 1 minute.


Add in tomato sauce, diced tomatoes, and tomato paste and blend in the onions and garlic.


Once incorporated, add in the sweet potatoes, eggplant, kidney beans, and oyster mushrooms.


Then add cinnamon, oregano, and salt and reduce heat to low.


Let simmer for 15-20 minutes, until the sweet potato is fork tender.


Add in spinach and yellow pepper, let wilt, around 2 minutes. Then take off the heat.


Serve in a large bowl with bread.


This is loaded with nutrients, anti-oxidants, fiber, and a good amount of protein. It'll keep you full for the whole night. It may work better in the winter, but I had it in warm weather and it brought me back to Greece.


It makes about 6 servings, and without bread it's around 450 calories per serving.


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