Dairy-Free Hearty Aubergine Stew
Warm up your table with this irresistible *Dairy-Free Hearty Aubergine Stew*, a comforting, flavor-packed dish brimming with wholesome vegetables and bold Mediterranean-inspired spices. Perfect for plant-based diets, this stew highlights tender aubergines (eggplant) sautéed to golden perfection, paired with vibrant zucchini, red bell peppers, and protein-rich chickpeas, all simmered in a fragrant blend of cumin, smoked paprika, and oregano. Finished with a splash of fresh lemon juice and parsley for a bright, tangy kick, this one-pot wonder is as easy to make as it is satisfying. Ready in just over an hour and yielding four generous servings, this gluten-free, dairy-free recipe is an ideal choice for a cozy weeknight meal or an impressive meatless main. Whether served on its own, alongside crusty bread, or over your favorite grain, this hearty stew is sure to become a family favorite.
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Recipe Information
Ingredients
- 2 medium aubergines (eggplant)
- 3 tablespoons olive oil
- 1 large onion
- 4 cloves garlic cloves
- 1 medium red bell pepper
- 1 medium zucchini
- 1 large carrot
- 400 grams canned diced tomatoes
- 500 milliliters vegetable broth
- 1.5 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 2 leaves bay leaves
- 400 grams chickpeas
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
- 2 tablespoons lemon juice
Instructions
Start by slicing the aubergines into 1-inch cubes. Sprinkle with salt and set aside for 15 minutes to remove any bitterness.
Meanwhile, finely chop the onion, garlic, and red bell pepper. Slice the zucchini and carrot into small rounds.
Rinse the aubergine cubes and pat dry with a clean kitchen towel.
In a large pot over medium heat, add 2 tablespoons of olive oil. Add the aubergine cubes and sauté until they are golden brown on all sides, about 8 minutes. Remove from the pot and set aside.
In the same pot, add the remaining tablespoon of olive oil. Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the garlic and cook for another minute until fragrant.
Add the red bell pepper, zucchini, and carrot to the pot. Cook while stirring for about 5 minutes until they start to soften.
Pour in the canned tomatoes and vegetable broth. Add the cumin, oregano, smoked paprika, and bay leaves. Stir to combine.
Return the aubergines to the pot, add the chickpeas, and season with salt and pepper.
Bring the stew to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 30 minutes, stirring occasionally.
Once the vegetables are tender and the flavors have melded, remove the bay leaves.
Stir in the lemon juice and fresh parsley before serving. Taste and adjust seasoning if necessary.
Serve the aubergine stew warm, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1817 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.6 g | 93% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 9.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4852 mg | 211% | |
| Total Carbohydrate | 247.3 g | 90% | |
| Dietary Fiber | 73.2 g | 261% | |
| Total Sugars | 90.4 g | ||
| Protein | 62.0 g | 124% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 628 mg | 48% | |
| Iron | 23.6 mg | 131% | |
| Potassium | 5661 mg | 120% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
