Hearty Eggplant Stew
Warm up your soul with this hearty eggplant stew, a vibrant, vegan-friendly dish brimming with Mediterranean-inspired flavors. Tender cubes of eggplant are perfectly complemented by a medley of sautéed onions, garlic, and colorful vegetables including red bell pepper, carrots, and celery. Simmered in a fragrant tomato and vegetable broth infused with dried oregano, thyme, and earthy cumin, this one-pot wonder is as nutritious as it is satisfying. Fresh parsley adds a bright finishing touch, making it ideal for cozy family dinners or meal prep. Ready in under an hour and easy to customize, serve it with crusty bread, over rice, or alongside your favorite grain for a comforting, wholesome meal. Perfect for plant-based eaters or anyone craving a warming, vegetable-rich stew!
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Recipe Information
Ingredients
- 2 medium eggplant
- 3 tablespoons olive oil
- 1 large onion
- 4 garlic cloves
- 1 large red bell pepper
- 2 medium carrot
- 2 medium celery stalks
- 1 15-ounce canned diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Start by preparing the eggplants. Cut off the stems and dice the eggplant into 1-inch cubes. If desired, sprinkle the cubes with a little salt and let them sit in a colander for 10 minutes to draw out any bitterness, then rinse and pat dry.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Mince the garlic cloves and add them to the pot. Cook for an additional 1 minute until fragrant.
Chop the red bell pepper, carrots, and celery into 1/2-inch pieces and add them to the pot. Cook for 5-7 minutes until the vegetables are beginning to soften.
Add the eggplant cubes to the pot and stir well to combine with the other vegetables.
Pour in the canned diced tomatoes (with their juices) and the vegetable broth. Stir everything together.
Season the stew with dried oregano, thyme, cumin, salt, and black pepper. Mix well.
Bring the stew to a simmer, then reduce the heat to low. Cover the pot and let it cook for 30 minutes, stirring occasionally, until the eggplant is tender and all the flavors have melded.
Chop the fresh parsley and sprinkle it over the stew just before serving for a burst of freshness.
Serve the eggplant stew warm, with crusty bread or over cooked rice or couscous if desired.
Nutrition Facts
Calories |
1216 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.8 g | 81% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 9.8 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5358 mg | 233% | |
| Total Carbohydrate | 149.8 g | 54% | |
| Dietary Fiber | 55.5 g | 198% | |
| Total Sugars | 74.6 g | ||
| Protein | 29.1 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 488 mg | 38% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 5306 mg | 113% | |
*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.
