Soufiko (Greek Longevity Stew)
The vibrant Ikarian stew soufiko is also called a longevity stew because it's loaded with all of the good things that make the Mediterranean diet so healthy like vegetables, herbs and olive oil, You need a short list of ingredients and one pot to make it.
Servings: 6 servings
Calories: 237kcal
Equipment
- Dutch oven or large pot with lid
Ingredients
- 1 large onion (finely chopped)
- ¼ cup extra virgin olive oil
- 10 cloves garlic (minced)
- 1 medium Italian eggplant (cut in a ¾ inch dice)
- 2 large bell peppers (any color. Remove seeds and cut in a ¾-inch dice)
- 2 cups butternut squash (or zucchini. Cut in ¾-inch dice)
- 2 medium potatoes (use waxy potatoes. Cut in a ¾-inch dice)
- ½ cup dry white wine
- 2-3 dried bay leaves
- 1 cup canned plum tomatoes (crush the whole tomatoes with fingers before adding)
- ¼ cup assorted fresh herbs (I added a mix of oregano, mint, thyme and sage. Chop the herbs roughly)
- 1 tablespoon pomegranate molasses
- Salt and ground black pepper to taste
Instructions
- Place the onions in a wide saucepan or skillet. Add a bit of salt and ground black pepper and sauté the onions until they begin to soften, 2-3 minutes.
- Add the olive oil and garlic and mix in. Continue to sauté the onions until they are translucent.
- Add in the eggplant, bell peppers, butternut squash and potatoes. Add the wine and bay leaves, mix, cover and cook over low heat for about 20 minutes or until the eggplant and potatoes are tender.
- Stir in the tomatoes followed by the herbs and the pomegranate molasses. Mix well, cover again and simmer 10 more minutes for the flavors to meld. Check seasoning before turning off heat and add more salt and ground black pepper as needed.
Nutrition
Serving: 1 serving | Calories: 237kcal | Carbohydrates: 33g | Protein: 4g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Potassium: 913mg | Fiber: 7g | Sugar: 10g | Vitamin A: 6952IU | Vitamin C: 106mg | Calcium: 74mg | Iron: 2mg