Healthy Sataraš (Balkan Vegetable Stew)

There’s something truly special about simple, rustic dishes that bring together everyday ingredients in magical ways. Sataraš is one of those meals — humble, colorful, and nourishing, yet bursting with flavor.

This beloved Balkan vegetable stew is light, comforting, and perfect for any season. Made with peppers, tomatoes, onions, and garlic, gently simmered with olive oil and herbs, it’s a wholesome dish that feels both homely and refreshing.

Whether you’re looking for a healthy side dish, a vegetarian main, or a quick weeknight dinner, this Healthy Sataraš will quickly become a favorite at your table.

Ingredients

• 3 tbsp olive oil
• 2 medium onions, chopped
• 3 cloves garlic, minced
• 3 bell peppers (red, yellow, or green), sliced
• 4 medium tomatoes, chopped
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp dried oregano
• 2 tbsp chopped fresh parsley
• 1 tbsp lemon juice

Instructions

1. Heat olive oil in a large skillet or pot over medium heat.
2. Add chopped onions and sauté for 3-4 minutes until softened.
3. Stir in garlic and cook for 1 minute until fragrant.
4. Add sliced bell peppers and cook for 5 minutes, stirring occasionally.
5. Add chopped tomatoes, salt, pepper, and oregano; stir to combine.
6. Reduce heat to low, cover, and simmer for 15-20 minutes until vegetables are tender and flavors meld.
7. Stir in lemon juice and fresh parsley before serving.

Tips & Substitutions

• Make it heartier: Add cooked beans, lentils, or chickpeas for extra protein and fiber.
• Swap the herbs: Fresh basil or thyme also work beautifully in place of oregano.
• Serve creatively: Enjoy over rice, with crusty bread, or as a topping for grilled proteins.

Nutrition

Calories per serving: 180

• Fat: 10g
• Carbohydrates: 20g
• Fiber: 6g
• Protein: 4g

Related Recipe

See the original recipe: "Healthy Sataraš (Balkan Vegetable Stew)"

Wholesome, vibrant, and full of Mediterranean charm, this Sataraš is proof that simple ingredients can create something extraordinary. Give it a try, share it with loved ones, and let us know how it brightens your table!