High-Protein, High-Fiber Healthy Ciammotta

This Ciammotta is a modern, protein-rich reimagining of the classic vegetable stew that hails from Basilicata in southern Italy. Traditionally known as "Ciammotta," this rustic dish celebrates the region’s bounty of fresh vegetables, olive oil, and vibrant flavors. In this upgraded version, roasted potatoes, eggplants, and bell peppers are blended with ripe tomatoes, hearty chickpeas, cooked quinoa, and fresh spinach. The dish is brought together with extra virgin olive oil, aromatic garlic, and a handful of tangy feta cheese, then finished with chopped basil and parsley for a truly Mediterranean flourish. Each serving is crafted to provide about 1,000 calories with a focus on maximizing protein and fiber, using only healthy fats and complete proteins. The method replaces deep frying with roasting for less oil, making the meal lighter but deeply flavorful. This nourishing ciammotta is both filling and energizing—perfect for muscle gain, long-lasting satiety, and heart health, all inspired by the traditional tastes of Basilicata yet perfectly suited for a modern, nutritious Mediterranean lifestyle.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Preheat oven to 200°C (390°F).

Step 2

After salting the eggplants to remove bitterness, pat dry.

Step 3

Toss potatoes, eggplants, and peppers with 1.5 tbsp olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for about 25-30 minutes until tender and lightly browned.

Step 4

While vegetables roast, cook quinoa according to package directions. Drain chickpeas if canned.

Step 5

In a large pan over medium heat, warm remaining 1.5 tbsp olive oil. Add minced garlic and sauté briefly until fragrant. Add chopped tomatoes and cook until softened, about 5 minutes.

Step 6

Add roasted vegetables, chickpeas, cooked quinoa, and fresh spinach to the pan. Stir well. Reduce heat to low, cover, and let stew gently for 15 minutes to blend flavors.

Step 7

Remove from heat, stir in crumbled feta cheese. Adjust seasoning to taste.

Step 8

Garnish with chopped fresh basil and parsley before serving.