Bourdeto

Bourdeto is a traditional Greek seafood dish that combines robust flavors of tomatoes and spices with a hint of the sea, creating a hearty, warming stew. This vegetarian version captures the essence of the dish while using plant-based ingredients to deliver a delightful and satisfying meal.

Ingredients

• Olive oil - 2 tablespoons
• Red onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, chopped
• Tomatoes - 400 grams, chopped (or 1 can of diced tomatoes)
• Vegetable broth - 300 ml
• Paprika - 1 teaspoon
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Water - 200 ml
• Capers - 2 tablespoons, rinsed
• Kalamata olives - 10, pitted and chopped
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced

Steps

1. In a medium pot, heat the olive oil over medium heat. Add the chopped red onion and sauté for about 5 minutes until softened.
2. Add the minced garlic and chopped bell pepper to the pot and cook for an additional 3-4 minutes until the peppers soften.
3. Stir in the chopped tomatoes, vegetable broth, paprika, dried oregano, salt, and black pepper. Bring the mixture to a simmer.
4. Once simmering, add the water and let it cook for about 10 minutes, allowing the flavors to meld.
5. After 10 minutes, stir in the capers and Kalamata olives, then cook for another 5 minutes.
6. Remove from heat and stir in the fresh parsley and lemon juice just before serving.

Nutrition

• Calories: 320
• Protein: 6 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 8 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants from tomatoes and bell peppers, which may help reduce inflammation.
• Contains healthy fats from olive oil and olives, promoting heart health.

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