Low Fat Hearty Aubergine Stew
Warm up with this deliciously satisfying Low Fat Hearty Aubergine Stew, a wholesome one-pot dish bursting with Mediterranean flavors and nutrient-packed vegetables. Featuring tender cubes of aubergine (eggplant), vibrant bell peppers, carrots, and celery, all simmered in a fragrant tomato and herb-infused broth, this stew is both hearty and healthy. The addition of fresh parsley and a splash of lemon juice at the end brightens the dish, making it irresistibly fresh and well-balanced. Perfect for anyone seeking a low-fat, vegan-friendly meal, this stew comes together in under an hour and is ideal served with crusty bread or fluffy rice. Packed with flavor but light on calories, it's your go-to comfort food for any occasion.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 medium aubergine (eggplant)
- 2 tablespoons olive oil
- 1 large onion
- 4 large garlic cloves
- 1 large bell pepper
- 2 medium carrot
- 2 medium celery stalks
- 400 grams canned crushed tomatoes
- 500 milliliters vegetable stock
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Cut the aubergine into 1-inch cubes. Place them in a colander, sprinkle with a little salt to help remove excess moisture, and set aside for 10 minutes.
While the aubergine is setting, chop the onion, mince the garlic, dice the bell pepper, slice the carrots, and chop the celery.
Rinse the aubergine under cold water to remove the salt and pat them dry with a clean kitchen towel or paper towel.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the onion and garlic and sauté for about 5 minutes until the onion becomes translucent.
Add the bell pepper, carrots, and celery to the pot, and continue to sauté for another 5 minutes until the vegetables begin to soften.
Add the remaining tablespoon of olive oil and the aubergine to the pot. Stir well and cook for 5 minutes, allowing the aubergine to start browning gently.
Pour in the crushed tomatoes and vegetable stock. Add the bay leaf, dried oregano, dried thyme, salt, and black pepper. Stir everything to combine.
Bring the stew to a gentle boil, then reduce the heat to low, cover, and let it simmer for 25 minutes, stirring occasionally.
Remove the bay leaf, then stir in the fresh parsley and lemon juice just before serving to add a fresh burst of flavor.
Taste and adjust seasoning if necessary. Serve hot with crusty bread or steamed rice.
Nutrition Facts
Calories |
949 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.9 g | 46% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4213 mg | 183% | |
| Total Carbohydrate | 149.5 g | 54% | |
| Dietary Fiber | 46.8 g | 167% | |
| Total Sugars | 68.8 g | ||
| Protein | 28.9 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 442 mg | 34% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 5204 mg | 111% | |
*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.
