Hearty Aubergine Stew
Indulge in the rich and comforting flavors of this Hearty Aubergine Stew, a wholesome plant-based dish that's perfect for cozy evenings. Bursting with tender aubergines, sweet red bell peppers, and the bold warmth of cumin and paprika, this stew is slow-simmered to perfection in a savory broth with canned tomatoes and aromatic herbs like oregano and parsley. With a preparation time of just 20 minutes and a total cook time of 40 minutes, this recipe is both convenient and satisfying. Whether served with crusty bread or paired with fluffy rice, this vegan-friendly stew delivers a robust meal packed with nutrients and deep flavor. Ideal for anyone seeking a hearty vegetarian dish, the Hearty Aubergine Stew promises bold taste, easy preparation, and versatile serving options that elevate your dinner table.
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Recipe Information
Ingredients
- 2 medium-sized aubergines (eggplants)
- 3 tablespoons olive oil
- 1 large onion
- 4 garlic cloves
- 1 large red bell pepper
- 400 grams canned diced tomatoes
- 500 milliliters vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Wash and dice the aubergines into 1-inch cubes. Sprinkle them with some salt and let them sit for 10 minutes to remove any bitterness. Rinse and pat dry with paper towels.
Finely chop the onion and mince the garlic cloves. Dice the red bell pepper into small cubes.
In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the onion and garlic and sauté for about 3 minutes until the onion becomes translucent.
Add the red bell pepper to the pot and cook for an additional 5 minutes until the pepper softens.
Add the remaining tablespoon of olive oil and the cubed aubergines to the pot. Stir to coat the aubergine pieces with the oil and cook for about 5-6 minutes until they start to soften.
Stir in the canned diced tomatoes, vegetable broth, ground cumin, paprika, oregano, salt, and black pepper. Bring the mixture to a boil.
Once boiling, reduce the heat to low and let the stew simmer uncovered for 20-25 minutes, stirring occasionally, until the aubergines are tender and the flavors have melded together.
Taste and adjust seasonings if needed. If you prefer a thicker stew, simmer for a bit longer until it reaches your desired consistency.
Remove the pot from heat and garnish with chopped fresh parsley before serving.
Serve hot with crusty bread or over rice for a hearty meal.
Nutrition Facts
Calories |
259 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.0 g | 19% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 921 mg | 40% | |
| Total Carbohydrate | 28.9 g | 11% | |
| Dietary Fiber | 10.1 g | 36% | |
| Total Sugars | 14.0 g | ||
| Protein | 5.8 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 98 mg | 8% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 983 mg | 21% | |
*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.
