8 Mediterranean Diet Anti-Inflammatory Stew Recipes
- Maya Oueichek, MBA, RDN
- 9 hours ago
- 3 min read
Simple, nourishing meals to help your body feel its best
Winter comfort meets seasonal eating! These Mediterranean diet-aligned stews are:
• Minimal ingredients, beginner-friendly, and packed with flavor
• Anti-inflammatory with turmeric, ginger, garlic, and herbs
• Balanced with lean protein, fiber, and healthy fats
• Perfect for a cozy dinner or meal prep
Why they work:
✔️ Lean protein + fiber-rich vegetables → support satiety and muscle
✔️ Colorful vegetables & herbs → antioxidants to reduce inflammation
✔️ Whole grains & legumes → gut-friendly fiber for digestion and immunity
✔️ Fish twice a week → anti-inflammatory omega-3s for heart and brain health
What Makes a Meal Anti-Inflammatory?
Omega-3-rich proteins like salmon or sardines
Plenty of colorful vegetables (think: zucchini, peppers, leafy greens)
Healthy fats like olive oil, nuts, and avocado
Fresh herbs and spices like turmeric, garlic, oregano, and parsley
Whole grains or legumes for fiber and gut support
Adopting an anti-inflammatory meal plan rooted in the Mediterranean Diet can:
Reduce chronic inflammation, potentially lowering the risk of chronic diseases.
Support heart health through the consumption of omega-3 fatty acids and healthy fats.
Support digestive health with fiber-rich foods.
Promote overall well-being by providing essential nutrients and antioxidants.
8 Mediterranean Diet Anti-Inflammatory Stew Recipes
1. Mediterranean Turmeric Chicken & Potato Stew
2. White Bean Cod Stew
3. Chickpea Kale & Quinoa Stew
4. Lemon Herb Salmon Stew
5. Mediterranean Turkey Meatball Stew
6. Southwest Shrimp Stew
7. Moroccan Beef & Chickpea Stew
8. Ginger Mushroom Chicken Stew
What Is the Mediterranean Diet?
How to Build a Balanced Mediterranean Diet Plate
Top Anti-Inflammatory Foods:
🫐 Fruits and Vegetables
Berries (blueberries, strawberries, raspberries): Rich in antioxidants (especially anthocyanins) that help reduce inflammation.
Leafy greens (spinach, kale, collards): High in fiber, folate, and anti-inflammatory phytochemicals.
Cruciferous vegetables (broccoli, Brussels sprouts, cabbage): Contain sulforaphane, which reduces oxidative stress.
Tomatoes: Rich in lycopene and vitamin C, both of which are anti-inflammatory.
🐟 Fatty Fish (2–3 servings/week)
Salmon, sardines, mackerel, anchovies, trout: High in omega-3 fatty acids (EPA and DHA), known to reduce inflammation and improve lipid profiles.
🧴 Healthy Fats
Extra virgin olive oil: Rich in oleocanthal, a compound with effects similar to ibuprofen.
Avocados: Contain monounsaturated fats and antioxidants that may reduce CRP levels.
Nuts and seeds (especially walnuts, flaxseeds, chia seeds): High in ALA (plant-based omega-3), fiber, and antioxidants.
🍠 Whole Grains
Quinoa, brown rice, oats, bulgur, barley: Offer fiber and polyphenols that lower inflammatory markers.
🫘 Legumes
Lentils, black beans, chickpeas: Fiber-rich and associated with lower inflammatory markers and better glycemic control.
🌿 Herbs and Spices
Turmeric (with black pepper for absorption): Contains curcumin, a potent anti-inflammatory compound.
Ginger, garlic, cinnamon: Shown to reduce inflammatory pathways and oxidative stress.
🍫 Other Beneficial Foods
Green tea: High in epigallocatechin gallate (EGCG), a powerful anti-inflammatory antioxidant.
Dark chocolate (70%+ cacao): Polyphenols with anti-inflammatory effects, consume in moderation.
Mediterranean Diet Pantry Essentials
I know starting a Mediterranean-inspired kitchen can feel overwhelming, so I’ve put together my Amazon Essentials List to make it simple. These are the tools, pantry staples, and kitchen must-haves I personally use.
This is an affiliate link: https://amzn.to/4fParlr
Start Simple, Stay Consistent
With flexible, balanced meals built around whole ingredients, you’ll be able to stay full, feel energized, and take care of your health without giving up flavor or variety.
Bookmark this page and use this as a rotating framework to build consistency and momentum. Healthy eating doesn’t have to be perfect, just intentional.
Mediterranean Diet Amazon Fresh Shoppable Recipes:
Mediterranean Diet Meal Plans:
Mediterranean Diet Shopping List:
Explore More: Mediterranean Diet Food Lists (Volumes 1–5)
Looking to build your Mediterranean pantry or refresh your grocery list? Browse these dietitian-approved food lists to discover what to stock up on.
Each list contains a selection of 10 items, including nutrition benefits highlights and simple ways to use.
Want More Mediterranean Diet Resources and Recipes?
Looking for more support on your healthy eating journey? Bookmark this post and explore others for comprehensive Mediterranean Diet resources and expert advice. Don't forget to check my social media and follow @Mayazbites