Dairy-Free Hearty Eggplant Stew
Dive into the comforting flavors of this Dairy-Free Hearty Eggplant Stew, a cozy and nutrient-packed dish that's perfect for plant-based eaters or anyone looking for a wholesome, satisfying meal. This one-pot wonder combines tender eggplant, zucchini, and chickpeas with an aromatic mix of spices like cumin, paprika, and coriander, simmered in a rich tomato and vegetable broth base. Fragrant garlic, onion, and red bell pepper create layers of flavor, while a splash of fresh lemon juice and parsley add a bright, zesty finish. Ready in just over an hour and packed with fiber and protein, this stew is ideal for weeknight dinners or meal prep. Serve it hot with crusty bread or over rice for a delicious, dairy-free comfort food experience!
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Recipe Information
Ingredients
- 2 medium eggplant
- 3 tablespoons olive oil
- 1 large, diced onion
- 4 minced garlic cloves
- 1 diced red bell pepper
- 28 ounces canned diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon coriander
- 0.5 teaspoon chili powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 medium, diced zucchini
- 1 cup cooked chickpeas
- 0.25 cup chopped fresh parsley
- 1 tablespoon lemon juice
Instructions
Begin by washing the eggplants and cutting them into 1-inch cubes. If you prefer a less bitter eggplant, sprinkle the cubes with salt and let them sit for 15 minutes. Rinse and pat dry before using.
In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing for about 5 minutes until the onion becomes translucent.
Add the diced red bell pepper to the pot and cook for an additional 3 minutes until it begins to soften.
Stir in the cubed eggplant, and cook for another 5 minutes. Stir occasionally to ensure even cooking.
Pour in the canned diced tomatoes (including the liquid) and vegetable broth. Stir to combine.
Add in the ground cumin, paprika, coriander, chili powder, salt, and black pepper. Mix well.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and allow the stew to simmer for 25 to 30 minutes, stirring occasionally, until the eggplant is tender.
Add the diced zucchini and cooked chickpeas to the stew, cooking for another 10 minutes until the zucchini is tender-crisp.
Stir in the chopped fresh parsley and lemon juice just before serving to brighten the flavors.
Taste and adjust the seasoning if necessary, then serve the stew hot with your preferred accompaniment.
Nutrition Facts
Calories |
1718 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.5 g | 102% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 13.1 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 7603 mg | 331% | |
| Total Carbohydrate | 219.2 g | 80% | |
| Dietary Fiber | 74.1 g | 265% | |
| Total Sugars | 102.4 g | ||
| Protein | 50.3 g | 101% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 647 mg | 50% | |
| Iron | 20.3 mg | 113% | |
| Potassium | 6541 mg | 139% | |
*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.
