Heart-Healthy Hearty Aubergine Stew
Warm your soul and nourish your body with this **Heart-Healthy Hearty Aubergine Stew**, a vibrant and flavorful recipe that’s as satisfying as it is wholesome. Loaded with tender chunks of aubergine, zucchini, and red bell pepper, this Mediterranean-inspired stew is simmered in a savory tomato and low-sodium vegetable broth, infused with warming spices like cumin and paprika. Protein-packed chickpeas and a sprinkle of fresh parsley elevate the dish, while every spoonful remains light and heart-healthy, thanks to ingredients like extra virgin olive oil and low-sodium options. Perfect for busy weeknights with just 15 minutes of prep and 35 minutes to the table, this aromatic stew is a one-pot wonder that's vegan, high in fiber, and great for meal prep. Serve it with a crusty whole-grain bread or brown rice for a comforting yet guilt-free meal!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 medium aubergine (eggplant)
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion
- 1 large red bell pepper
- 3 cloves of garlic
- 400 grams canned diced tomatoes
- 2 cups low-sodium vegetable broth
- 1 can chickpeas
- 1 medium zucchini
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 bay leaf
- 1 bunch fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon fresh ground black pepper
Instructions
Begin by washing and then cutting the aubergines into 1-inch cubes. Place them in a colander, sprinkle with a little salt, and let them sit for about 10 minutes to remove excess moisture and bitterness.
Peel and chop the onion. Cut the red bell pepper into strips, and mince the garlic cloves.
In a large pot, heat the extra virgin olive oil over medium heat. Add the onion and sauté for about 5 minutes, or until it becomes translucent.
Stir in the garlic and red bell pepper, cooking for another 3 minutes until softened.
Pat the aubergine pieces dry with a paper towel, then add them to the pot. Sauté for about 5 minutes until they begin to brown.
Stir in the canned diced tomatoes (with their juice), vegetable broth, drained and rinsed chickpeas, and the bay leaf.
Season with ground cumin, paprika, salt, and black pepper. Stir everything well and bring the mixture to a boil.
Once boiling, lower the heat to a simmer, cover the pot, and let it cook for about 15 minutes.
Slice the zucchini into half-moons and add them to the stew. Stir well, cover, and continue cooking for an additional 10 minutes or until all vegetables are tender.
Remove the bay leaf. Finely chop the fresh parsley and stir it into the stew just before serving.
Taste and adjust the seasoning with more salt and pepper if needed, then serve hot.
Nutrition Facts
Calories |
1503 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.6 g | 70% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4009 mg | 174% | |
| Total Carbohydrate | 217.8 g | 79% | |
| Dietary Fiber | 69.4 g | 248% | |
| Total Sugars | 83.5 g | ||
| Protein | 54.2 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 596 mg | 46% | |
| Iron | 22.6 mg | 126% | |
| Potassium | 5541 mg | 118% | |
*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.
