Dairy-Free Savory Stewed Eggplant
Indulge in the rich, comforting flavors of this Dairy-Free Savory Stewed Eggplant, a wholesome and hearty dish perfect for plant-based and dairy-free diets. This recipe showcases tender eggplant cubes simmered to perfection in a fragrant medley of garlic, onions, canned tomatoes, and aromatic spices like oregano and basil. A touch of red pepper flakes adds a gentle kick, while fresh parsley provides a burst of freshness to round out the deep savory notes. With its simple ingredients and easy-to-follow steps, this gluten-free stew is ideal as a standalone main, paired with rice or crusty bread, or as a flavorful side dish. Ready in just an hour, this dairy-free delight brings warmth and nourishment to your table with every spoonful.
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Recipe Information
Ingredients
- 2 large eggplant
- 3 tablespoons olive oil
- 1 large onion
- 4 large garlic cloves
- 1 15-ounce can canned diced tomatoes
- 1 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 2 tablespoons fresh parsley
Instructions
Start by slicing the large eggplants into 1-inch cubes. Sprinkle with a generous amount of salt and place in a colander to drain for 30 minutes. This helps remove any bitterness from the eggplants.
While the eggplant is draining, peel and chop the large onion. Mince the garlic cloves and chop the fresh parsley.
After 30 minutes, rinse the eggplant well under cold water to remove excess salt. Pat the cubes dry with paper towels.
Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until it becomes soft and translucent, about 5 minutes.
Add the minced garlic to the pot and sauté for another minute until fragrant.
Increase the heat to medium-high, add the remaining tablespoon of olive oil, and stir in the rinsed and dried eggplant cubes. Cook, stirring occasionally, until the eggplant begins to soften and brown slightly, about 10 minutes.
Pour in the canned diced tomatoes and vegetable broth. Stir well to combine.
Season the stew with dried oregano, dried basil, salt, black pepper, and red pepper flakes. Stir to mix all ingredients.
Bring the stew to a gentle simmer. Reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the eggplant is tender and has absorbed the flavors.
Once cooked, remove the pot from heat and stir in the chopped fresh parsley for a burst of freshness.
Taste and adjust the seasoning if necessary, adding more salt or pepper according to preference.
Serve hot as a main dish with rice, bread, or as a side dish to your preferred protein.
Nutrition Facts
Calories |
1108 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.9 g | 77% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 9.3 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 3832 mg | 167% | |
| Total Carbohydrate | 134.0 g | 49% | |
| Dietary Fiber | 53.4 g | 191% | |
| Total Sugars | 70.8 g | ||
| Protein | 25.1 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 394 mg | 30% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 4717 mg | 100% | |
*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.
