Heart-Healthy Savory Stewed Eggplant
Indulge in the wholesome flavors of this Heart-Healthy Savory Stewed Eggplant recipe, crafted for those seeking delicious and nutritious meals. This Mediterranean-inspired stew highlights tender, melt-in-your-mouth eggplant simmered with sweet red bell peppers, juicy tomatoes, and aromatic onions and garlic. Slow-cooked in low-sodium vegetable broth with a medley of fresh basil, parsley, and oregano, this dish is packed with heart-healthy nutrients and rich earthy flavors. Perfect for a satisfying plant-based main course or a complementary side dish, it pairs wonderfully with whole grains or lean proteins. Ready in under an hour and made using simple, fresh ingredients, this recipe proves that healthy eating can be incredibly satisfying and full of vibrant, savory taste.
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Recipe Information
Ingredients
- 2 whole eggplants, medium-sized
- 2 tablespoons extra virgin olive oil
- 1 large onion, chopped
- 4 whole garlic cloves, minced
- 3 medium tomatoes, diced
- 1 large red bell pepper, diced
- 1 cup low-sodium vegetable broth
- 0.25 cup fresh basil leaves, chopped
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt, or to taste
- 2 tablespoons chopped parsley for garnish
Instructions
Begin by preparing the eggplants: wash, cut off the ends, and dice them into 1-inch cubes. Set aside.
Heat the olive oil in a large skillet or Dutch oven over medium heat.
Add the chopped onion to the skillet and sauté for about 5 minutes, or until it becomes translucent.
Stir in the minced garlic and continue to sauté for an additional 1 minute until fragrant.
Add the diced tomatoes and red bell pepper to the skillet, and cook for another 3 minutes, stirring occasionally.
Introduce the diced eggplant into the skillet and pour in the vegetable broth.
Season the mixture with oregano, black pepper, and salt. Stir well to combine all the ingredients.
Bring the mixture to a gentle simmer. Then cover the skillet and reduce the heat to low.
Allow the dish to simmer for about 25 minutes, stirring occasionally, until the eggplant is tender and the flavors are well combined.
Once cooked, remove the stew from the heat and stir in the chopped basil leaves.
Taste and adjust seasoning if needed.
Serve the stewed eggplant hot, garnished with chopped parsley. Enjoy this heart-healthy meal as a main course or a complement to grains or proteins.
Nutrition Facts
Calories |
611 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1290 mg | 56% | |
| Total Carbohydrate | 81.4 g | 30% | |
| Dietary Fiber | 29.5 g | 105% | |
| Total Sugars | 43.7 g | ||
| Protein | 14.5 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 251 mg | 19% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 3137 mg | 67% | |
*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.
