Eggplant Stew So Great You Ll Clean Your Plate
Dive into a bowl of comfort with this "Eggplant Stew So Great You’ll Clean Your Plate"—a hearty, nutrient-packed dish that’s bursting with Mediterranean-inspired flavors. Tender eggplant, sweet red bell peppers, and zucchini are simmered in a rich tomato-based broth, infused with aromatic spices like cumin, paprika, and oregano. This one-pot recipe combines fresh and pantry-friendly ingredients like canned diced tomatoes and vegetable broth for a quick yet flavorful meal. Perfect for weeknight dinners, this vegan-friendly stew comes together in just 50 minutes and can be served with crusty bread, fluffy couscous, or warm rice for a satisfying, wholesome experience. Whether you’re looking for a plant-based entrée or a comforting winter dish, this stew guarantees you’ll be scraping every last bite from your bowl!
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Recipe Information
Ingredients
- 2 medium eggplant
- 4 tablespoons olive oil
- 1 large onion
- 4 garlic cloves
- 1 medium red bell pepper
- 1 medium zucchini
- 1 14-ounce can canned diced tomatoes
- 1 cup vegetable broth
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.25 teaspoon crushed red pepper flakes
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Wash and dice the eggplants into 1-inch cubes. Place them in a colander, sprinkle with a pinch of salt, and let them sit for 15 minutes to remove bitterness. Rinse and pat dry with a clean towel.
Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat. Add the eggplant cubes and sauté for 5–7 minutes until lightly browned and softened. Remove the eggplant and set aside.
Dice the onion, mince the garlic, and chop the bell pepper and zucchini into bite-sized pieces.
In the same pot, add the remaining 2 tablespoons of olive oil. Add the diced onion and sauté for 3–4 minutes until translucent.
Stir in the minced garlic, chopped red bell pepper, and zucchini. Cook for another 4 minutes until the vegetables are slightly softened.
Add the canned diced tomatoes (with their liquid), vegetable broth, and tomato paste to the pot. Stir until everything is well combined.
Add the browned eggplant back into the pot. Sprinkle in the cumin, paprika, oregano, crushed red pepper flakes, salt, and black pepper. Stir to coat all the vegetables with the spices.
Bring the stew to a gentle boil, then reduce the heat to low and cover. Simmer for 20 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.
Taste and adjust seasoning as needed. If the stew is too thick, you can add a bit more vegetable broth.
Garnish with chopped fresh parsley before serving. Serve hot with crusty bread, rice, or couscous.
Nutrition Facts
Calories |
1273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.4 g | 95% | |
| Saturated Fat | 12.7 g | 64% | |
| Polyunsaturated Fat | 10.3 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6506 mg | 283% | |
| Total Carbohydrate | 141.2 g | 51% | |
| Dietary Fiber | 49.8 g | 178% | |
| Total Sugars | 81.3 g | ||
| Protein | 26.3 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 406 mg | 31% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 5015 mg | 107% | |
*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.
