Mediterranean Diet Savory Stewed Eggplant
Immerse yourself in the rich, heart-healthy flavors of the Mediterranean with this Savory Stewed Eggplant recipe. Perfectly balancing wholesome ingredients and vibrant seasonings, this dish features tender eggplant simmered in a luscious tomato-based sauce alongside briny kalamata olives, tangy capers, sweet red bell pepper, and aromatic herbs like oregano and thyme. A drizzle of extra virgin olive oil ties it all together, while fresh parsley adds a burst of freshness to the final presentation. With only 20 minutes of prep and 40 minutes of cooking, this Mediterranean diet-friendly recipe is as easy as it is delicious, making it a beautiful addition to your weeknight dinner rotation or a light, plant-forward meal for any occasion. Serve this versatile stew with crusty bread, over fluffy rice, or atop couscous for a comforting yet elegant culinary experience.
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Recipe Information
Ingredients
- 2 medium eggplant
- 3 tablespoons extra virgin olive oil
- 1 large onion
- 4 garlic cloves
- 14 ounces canned diced tomatoes
- 1 medium red bell pepper
- 0.5 cup kalamata olives
- 2 tablespoons capers
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Begin by washing and peeling the eggplants if preferred. Cut them into 1-inch cubes and place them in a colander. Sprinkle the eggplant cubes with a generous amount of salt to help remove any bitterness. Let them sit for about 20 minutes, then rinse and pat dry with a clean towel.
In a large skillet or pot, heat the olive oil over medium heat. Dice the onion finely and add it to the skillet. Sauté for about 5 minutes until the onion is translucent.
Mince the garlic cloves and add them to the onion. Cook for an additional minute until the garlic is fragrant.
Next, add the cubed eggplant to the skillet. Stir well to coat the eggplant with the onion and garlic mixture and cook for 5 minutes.
Dice the red bell pepper and add it to the skillet along with the canned diced tomatoes, including their juice.
Stir in the kalamata olives, capers, dried oregano, dried thyme, salt, and black pepper. Mix well to combine all the ingredients.
Lower the heat to a simmer, cover the skillet, and cook for approximately 30-35 minutes, stirring occasionally until the eggplant is tender and has absorbed the flavors of the tomato and herbs.
Remove from heat. Finely chop the fresh parsley and sprinkle it over the stewed eggplant before serving.
Serve the savory stewed eggplant hot, optionally with crusty bread or as a topping for rice or couscous.
Nutrition Facts
Calories |
1237 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.0 g | 112% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4710 mg | 205% | |
| Total Carbohydrate | 112.6 g | 41% | |
| Dietary Fiber | 51.4 g | 184% | |
| Total Sugars | 60.1 g | ||
| Protein | 18.6 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 439 mg | 34% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 3807 mg | 81% | |
*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.
