Nut-Free Hearty Aubergine Stew
Savor the rich, comforting flavors of our Nut-Free Hearty Aubergine Stew, a one-pot marvel that’s as nourishing as it is delicious. Packed with tender aubergines, vibrant zucchini, sweet carrots, and the smoky warmth of cumin and paprika, this stew is truly a celebration of wholesome, fresh vegetables. Simmered to perfection in a savory broth with tangy tomatoes, it’s seasoned with aromatic spices and finished off with a bright splash of lemon juice for a zesty twist. Naturally nut-free and ideal for vegetarians and vegans, this easy-to-make dish is perfect for meal prepping or serving as a hearty dinner alongside crusty bread or over fluffy rice. With only 15 minutes of prep time and bold, satisfying flavors, it’s bound to become a cozy household favorite!
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Recipe Information
Ingredients
- 2 medium aubergines (eggplants)
- 3 tablespoons olive oil
- 1 large onion
- 1 medium red bell pepper
- 4 garlic cloves
- 1 14-ounce can canned diced tomatoes
- 2 cups vegetable broth
- 1 medium zucchini
- 1 large carrot
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon red chili flakes
- 0.25 cup fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Begin by preparing the vegetables. Dice the aubergines into 1-inch cubes and the onion and red bell pepper into small pieces. Mince the garlic cloves.
In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the aubergine cubes and sauté for about 5-7 minutes until they become slightly browned and soft. Remove the aubergines from the pot and set them aside.
Add the remaining tablespoon of olive oil to the pot. Add the diced onion and red bell pepper, and sauté for 5 minutes until the onion becomes translucent.
Add the minced garlic and cook for another minute, until fragrant.
Pour in the canned diced tomatoes and the vegetable broth, and stir to combine.
Add the sliced zucchini and carrot, and return the sautéed aubergines to the pot.
Season the stew with ground cumin, paprika, dried oregano, red chili flakes, salt, and black pepper. Stir well to ensure the spices are evenly distributed.
Bring the stew to a gentle boil, then lower the heat to a simmer. Cover the pot and let it simmer for 30 minutes, stirring occasionally, until the vegetables are tender and the flavors meld together.
Once cooked, taste the stew and adjust the seasoning if needed. Stir in the fresh lemon juice.
Remove from heat and garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
1144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5940 mg | 258% | |
| Total Carbohydrate | 135.2 g | 49% | |
| Dietary Fiber | 42.5 g | 152% | |
| Total Sugars | 70.1 g | ||
| Protein | 26.3 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 422 mg | 32% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 4471 mg | 95% | |
*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.
