Mediterranean Diet Hearty Aubergine Stew
Dive into the rich and flavorful world of Mediterranean cuisine with this hearty aubergine stew, crafted to align perfectly with the principles of the Mediterranean diet. Packed with wholesome vegetables like silky aubergine, vibrant zucchini, and sweet red bell pepper, this recipe is a celebration of fresh, nutrient-dense ingredients. Aromatic garlic, earthy oregano, smoky paprika, and warm cumin infuse the dish with irresistible depth, while canned tomatoes and vegetable broth create a luscious, simmered base. Perfectly balancing healthful and hearty, this stew is easy to prepare and ideal for cozy family dinners or meal prep. Serve it warm with a sprinkle of fresh parsley for a burst of brightness, and pair it with crusty bread for a satisfying Mediterranean feast. Keywords: Mediterranean diet, aubergine stew, hearty vegetable stew, healthy dinner recipes, Mediterranean cuisine.
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Recipe Information
Ingredients
- 2 large aubergines (eggplants)
- 3 tablespoons olive oil
- 1 large, diced red onion
- 1 medium, diced red bell pepper
- 2 medium, diced zucchini
- 4 minced garlic cloves
- 400 grams canned tomatoes
- 500 ml vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- 0.5 cup, chopped fresh parsley
Instructions
Begin by preparing the aubergines. Trim the ends and cut them into 1-inch cubes. Place them in a colander, sprinkle with a pinch of salt, and let them sit for about 15 minutes to draw out any bitterness. Rinse the cubes under cold water and pat dry with paper towels.
In a large pot, heat the olive oil over medium heat. Add the diced red onion and sauté for 4-5 minutes until translucent.
Add the diced red bell pepper and diced zucchini to the pot. Continue to cook for another 5 minutes, stirring occasionally.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the aubergine cubes to the pot and stir well to combine with the other vegetables.
Pour in the canned tomatoes with their juice and the vegetable broth. Stir in the dried oregano, ground cumin, paprika, ground black pepper, and salt.
Bring the mixture to a simmer. Reduce the heat to low, cover the pot, and let it simmer for approximately 30 minutes or until the aubergine is tender and the flavors have melded together.
Once the stew is cooked, taste and adjust the seasonings as needed. Stir in the chopped fresh parsley just before serving.
Serve the aubergine stew hot, garnished with additional parsley if desired. Enjoy as a hearty main dish or alongside crusty bread.
Nutrition Facts
Calories |
1272 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.4 g | 81% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7846 mg | 341% | |
| Total Carbohydrate | 163.0 g | 59% | |
| Dietary Fiber | 54.2 g | 194% | |
| Total Sugars | 92.4 g | ||
| Protein | 31.5 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 481 mg | 37% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 5688 mg | 121% | |
*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.
