Heart-Healthy Hearty Eggplant Stew
Warm up your mealtime with a comforting bowl of Heart-Healthy Hearty Eggplant Stew, an irresistibly flavorful dish packed with wholesome vegetables and nourishing ingredients. Bursting with tender eggplant, vibrant red bell peppers, sweet carrots, and hearty chickpeas, this plant-based stew is simmered in a rich, aromatic broth seasoned with cumin, paprika, and oregano. Perfect for weeknight dinners, this recipe is low in sodium, loaded with fiber, and naturally vegan, making it a heart-smart choice without compromising on taste. Ready in just an hour, this one-pot wonder serves as a satisfying entrée or pairs beautifully with crusty whole-grain bread. Garnish with fresh parsley for a dash of brightness and enjoy a bowl of cozy nutrition!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 large Eggplant
- 1 medium Onion
- 3 cloves Garlic cloves
- 1 medium Red bell pepper
- 2 medium Carrot
- 1 medium Zucchini
- 1 can (14.5 oz) Diced tomatoes
- 2 cups Low-sodium vegetable broth
- 1 can (15 oz) Canned chickpeas
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Fresh parsley
Instructions
Start by cutting the eggplant into 1-inch cubes. Dice the onion and slice the garlic cloves thinly. Chop the red bell pepper, carrots, and zucchini into bite-sized pieces.
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the diced onion and cook for about 5 minutes until the onion becomes translucent.
Add the sliced garlic to the pot and sauté for another 2 minutes, allowing the garlic to become fragrant.
Introduce the chopped red bell pepper, carrots, and eggplant to the pot. Stir everything together and cook for about 5 minutes, letting the vegetables soften slightly.
Add the zucchini to the pot along with the can of diced tomatoes, vegetable broth, and drained chickpeas.
Stir in the ground cumin, paprika, dried oregano, salt, and black pepper. Mix well to combine all ingredients.
Cover the pot and reduce heat to low. Allow the stew to simmer for approximately 25 to 30 minutes, stirring occasionally, until all the vegetables are cooked through and tender.
Once cooked, taste and adjust seasoning if needed. Remove from heat and let it sit for a couple of minutes.
Serve the stew hot, garnished with chopped fresh parsley for an added touch of freshness.
Nutrition Facts
Calories |
1132 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.8 g | 50% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5878 mg | 256% | |
| Total Carbohydrate | 173.4 g | 63% | |
| Dietary Fiber | 54.7 g | 195% | |
| Total Sugars | 75.0 g | ||
| Protein | 35.2 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 535 mg | 41% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 4825 mg | 103% | |
*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.
