Low Sodium Hearty Aubergine Stew
Warm, comforting, and packed with nourishing ingredients, this Low Sodium Hearty Aubergine Stew is the perfect dish for those seeking a wholesome, flavorful meal without excess salt. Featuring tender aubergine (eggplant) sautéed to perfection, an array of vibrant vegetables like zucchini, carrots, and bell peppers, and protein-rich chickpeas, this stew is simmered in a rich, aromatic blend of crushed tomatoes, low sodium vegetable broth, and Mediterranean herbs like oregano and thyme. A finishing touch of fresh parsley and a splash of zesty lemon juice elevates the dish with brightness and balance. Ready in just over an hour, this soul-soothing, plant-based recipe is ideal for family dinners or meal prepping, serve it piping hot for pure comfort. Perfect keywords include “low sodium recipes,” “aubergine stew,” “vegetable stew,” and “healthy comfort food.”
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Recipe Information
Ingredients
- 2 medium aubergine (eggplant)
- 3 tablespoons olive oil
- 1 large onion
- 4 cloves garlic
- 2 medium carrot
- 2 stalks celery stalk
- 1 medium bell pepper
- 800 grams crushed tomatoes
- 500 milliliters low sodium vegetable broth
- 1 medium zucchini
- 400 grams chickpeas (canned, drained and rinsed)
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Start by dicing the aubergine into 1-inch cubes. Sprinkle them lightly with black pepper and set aside.
In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced aubergine in batches, sautéing until they're slightly browned (about 5-7 minutes per batch). Remove from the pot and set aside.
Add the remaining tablespoon of olive oil into the pot in which the aubergine was cooked. Add the chopped onion and cook until translucent, about 5 minutes.
Mince the garlic and add it to the pot along with sliced carrots, chopped celery, and diced bell pepper. Cook for an additional 5 minutes, stirring occasionally.
Pour in the crushed tomatoes and the low sodium vegetable broth. Stir in the dried oregano and dried thyme, and bring the mixture to a simmer.
Return the aubergine to the pot along with diced zucchini and rinsed chickpeas. Stir well to combine.
Lower the heat to maintain a gentle simmer. Cover the pot and cook for 30 minutes, stirring occasionally, until the vegetables are tender.
Adjust the seasoning with additional black pepper if desired. Stir in the fresh parsley and lemon juice right before serving.
Serve the stew hot, garnished with freshly chopped herbs if desired.
Nutrition Facts
Calories |
1532 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.2 g | 72% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3179 mg | 138% | |
| Total Carbohydrate | 230.5 g | 84% | |
| Dietary Fiber | 67.3 g | 240% | |
| Total Sugars | 96.5 g | ||
| Protein | 50.5 g | 101% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 625 mg | 48% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 6493 mg | 138% | |
*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.
