Low Sodium Savory Stewed Eggplant
Discover the comforting and wholesome flavors of Low Sodium Savory Stewed Eggplant, a perfect dish for those seeking a heart-healthy, low-sodium option without compromising on taste. This easy-to-make recipe features tender chunks of eggplant simmered with vibrant red bell pepper, sweet onions, and garlic in a rich, aromatic blend of no-salt-added diced tomatoes, oregano, thyme, and black pepper. A touch of red wine vinegar adds a subtle tang, while fresh parsley provides a burst of freshness to the robust stew. Ready in under an hour with minimal prep, this recipe is as nutritious as it is flavorful, offering a guilt-free, veggie-packed meal that’s ideal for weeknight dinners or meal prepping. Pair it with crusty whole-grain bread or a refreshing side salad for a complete, satisfying dish that appeals to every palate.
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Recipe Information
Ingredients
- 2 large Eggplant
- 3 tablespoons Olive oil
- 1 medium Onion
- 4 large Garlic cloves
- 1 large Red bell pepper
- 14.5 ounces Canned diced tomatoes, no salt added
- 2 cups Low-sodium vegetable broth
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 0.5 teaspoon Ground black pepper
- 0.25 cup Fresh parsley
- 1 tablespoon Red wine vinegar
Instructions
Start by washing and cutting the eggplant into 1-inch cubes and set aside.
In a large pot, heat the olive oil over medium heat.
Chop the onion and mince the garlic cloves, then add them to the pot. Sauté for about 5 minutes until the onion becomes translucent.
Chop the red bell pepper and add it to the pot, cooking for an additional 3 minutes.
Add the chopped eggplant, canned diced tomatoes (with their juice), and low-sodium vegetable broth to the pot. Stir to combine all the ingredients.
Season with dried oregano, dried thyme, and ground black pepper. Stir well to ensure even distribution of the spices.
Bring the mixture to a simmer, then lower the heat and cover the pot. Allow it to cook for about 30 to 35 minutes, stirring occasionally, until the eggplant is tender.
Once the eggplant is cooked, stir in the fresh parsley and red wine vinegar.
Taste the stew and adjust seasonings if necessary (keeping low sodium in mind).
Serve hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
982 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.4 g | 59% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1863 mg | 81% | |
| Total Carbohydrate | 135.9 g | 49% | |
| Dietary Fiber | 51.6 g | 184% | |
| Total Sugars | 73.2 g | ||
| Protein | 22.5 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 342 mg | 26% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 5170 mg | 110% | |
*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.
