Mediterranean Diet Hearty Eggplant Stew
Dive into the rich, wholesome flavors of the Mediterranean with this Hearty Eggplant Stew, a perfect centerpiece for a healthy, plant-based meal. Overflowing with nutrient-packed ingredients like tender eggplant, zucchini, fiber-rich chickpeas, and vibrant red bell pepper, this one-pot wonder is infused with aromatic spices like cumin, oregano, and a pinch of cinnamon for a warming, exotic twist. Simmered to perfection in a flavorful blend of diced tomatoes and vegetable broth, and finished with fresh parsley and a splash of zesty lemon juice, this stew delivers a delightful combination of hearty textures and bright, refreshing notes. Ready in just over an hour, it's ideal for busy weeknights or cozy dinners and pairs beautifully with crusty bread or over a bed of fluffy couscous. Perfect for anyone following the Mediterranean diet, this dish is a nourishing celebration of simple, wholesome ingredients.
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Recipe Information
Ingredients
- 2 medium eggplant
- 3 tablespoons olive oil
- 1 large onion
- 4 garlic cloves
- 1 large red bell pepper
- 2 medium zucchini
- 2 15-ounce cans canned diced tomatoes
- 2 cups vegetable broth
- 1 15-ounce can chickpeas
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon ground cinnamon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
- 2 tablespoons fresh lemon juice
Instructions
Dice the eggplants into bite-sized cubes and place them in a colander. Sprinkle with a tablespoon of salt to draw out excess moisture and bitterness, then set aside for about 10 minutes.
Rinse the eggplant pieces thoroughly under cold water and pat them dry with a clean kitchen towel.
Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
Mince the garlic cloves and add them to the pot, cooking for another 1 minute until fragrant.
Dice the red bell pepper and zucchini, then add them to the pot. Sauté for about 5 minutes until they start to soften.
Stir in the diced eggplant and cook for another 5 minutes, allowing the eggplant to absorb some oil and flavor.
Add the canned diced tomatoes, vegetable broth, and drained chickpeas to the pot. Stir well to combine.
Season the stew with ground cumin, dried oregano, ground cinnamon, salt, and black pepper. Stir to mix the spices evenly.
Bring the stew to a simmer, cover the pot, and reduce the heat to low. Let it cook for about 30 minutes, stirring occasionally.
Finely chop the fresh parsley and stir it into the stew along with the fresh lemon juice. Taste and adjust seasoning as needed.
Serve the stew warm, garnished with additional parsley if desired.
Nutrition Facts
Calories |
2185 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.4 g | 112% | |
| Saturated Fat | 15.2 g | 76% | |
| Polyunsaturated Fat | 13.7 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 9532 mg | 414% | |
| Total Carbohydrate | 299.3 g | 109% | |
| Dietary Fiber | 94.2 g | 336% | |
| Total Sugars | 129.8 g | ||
| Protein | 72.7 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 817 mg | 63% | |
| Iron | 27.3 mg | 152% | |
| Potassium | 7746 mg | 165% | |
*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.
