Low Sodium Hearty Eggplant Stew
Discover the perfect balance of flavor and nutrition with this Low Sodium Hearty Eggplant Stew, a vibrant and veggie-packed dish designed to satisfy your comfort food cravings without the extra salt. Featuring tender cubes of eggplant, colorful bell peppers, zucchini, carrots, and juicy tomatoes, this stew is simmered to perfection in a no-salt-added vegetable broth infused with warm spices like cumin, smoked paprika, and coriander. Protein-rich chickpeas elevate the hearty factor, while fresh parsley adds a burst of brightness to every spoonful. Ideal for meal prep or family dinners, this wholesome one-pot recipe is a delicious way to enjoy a low-sodium lifestyle without compromising on taste. Serve it as is, or pair it with crusty bread or whole grains for a filling, nutritious experience that's sure to become a favorite!
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Recipe Information
Ingredients
- 2 medium eggplant
- 2 tablespoons olive oil
- 1 large onion
- 4 cloves garlic
- 1 medium red bell pepper
- 1 medium zucchini
- 4 large tomatoes
- 2 medium carrot
- 4 cups no-salt-added vegetable broth
- 1 can (15 oz), drained and rinsed chickpeas
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 0.5 cup, chopped fresh parsley
Instructions
Begin by preparing the vegetables. Cut the eggplants into 1-inch cubes, dice the onion, mince the garlic, and chop the red bell pepper, zucchini, tomatoes, and carrot into small uniform pieces.
Heat the olive oil in a large pot over medium heat. Add the onion and sauté for about 5 minutes, until soft and translucent.
Add the minced garlic and cook for another minute until fragrant.
Add the diced eggplants to the pot, stirring occasionally, for about 5-7 minutes until they start to soften.
Stir in the red bell pepper, zucchini, tomatoes, and carrots. Cook for an additional 5 minutes, stirring occasionally.
Pour in the no-salt-added vegetable broth and bring the mixture to a simmer.
Add the chickpeas, ground cumin, ground coriander, smoked paprika, and ground black pepper. Stir well to combine all the ingredients.
Lower the heat to maintain a gentle simmer, cover, and let the stew cook for about 20-25 minutes or until all the vegetables are tender.
Taste the stew and adjust the seasoning if necessary, keeping in line with low sodium content.
Garnish with freshly chopped parsley before serving.
Serve hot, optionally with crusty bread or over your choice of whole grain like quinoa or brown rice for a complete meal.
Nutrition Facts
Calories |
1646 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.6 g | 58% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3228 mg | 140% | |
| Total Carbohydrate | 267.8 g | 97% | |
| Dietary Fiber | 82.8 g | 296% | |
| Total Sugars | 107.1 g | ||
| Protein | 61.7 g | 123% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 626 mg | 48% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 6970 mg | 148% | |
*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.
