Nut-Free Hearty Eggplant Stew
Bursting with vibrant flavors and wholesome veggies, this Nut-Free Hearty Eggplant Stew is a comforting one-pot wonder that's perfect for busy weeknights or leisurely weekends. Featuring tender eggplant, colorful zucchini, sweet bell peppers, and aromatic herbs like oregano and thyme, this stew is simmered to perfection in a rich base of diced tomatoes and vegetable broth. Free from nuts and loaded with nutritious ingredients, this recipe caters to a variety of dietary needs while delivering bold, satisfying taste. With a preparation time of just 20 minutes and a hands-off simmering process, it’s an easy yet impressive dish to serve up for family dinners or guests. Pair it with crusty bread or fluffy steamed rice for a hearty meal that's sure to please.
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Recipe Information
Ingredients
- 2 medium eggplants
- 3 tablespoons olive oil
- 1 large onion
- 4 garlic cloves
- 2 medium carrot
- 2 celery stalks
- 28 ounces canned diced tomatoes
- 3 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 large red bell pepper
- 1 medium zucchini
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh basil
Instructions
Begin by washing the eggplants and dice them into 1-inch cubes. Place them in a colander, sprinkle with a little salt, and let them sit for about 15 minutes to remove any bitterness.
While the eggplants sit, dice the onion, mince the garlic, and thinly slice the carrots and celery.
Rinse the eggplants under cold water to remove the salt and then pat them dry with a clean kitchen towel or paper towels.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and garlic and sauté for 5 minutes, until the onion becomes translucent.
Add the diced carrots and celery to the pot, and continue to cook for another 5 minutes, stirring occasionally.
Stir in the eggplants to the pot, and cook for 5-7 minutes until they begin to soften.
Pour in the canned diced tomatoes with their juice, vegetable broth, dried oregano, dried thyme, and add the bay leaf. Stir to combine.
Bring the mixture to a simmer, cover the pot, and let it cook for 20 minutes.
Dice the red bell pepper and zucchini, and add them to the pot. Stir in the salt and black pepper.
Continue to simmer the stew uncovered for an additional 20 minutes, or until all the vegetables are tender and the flavors have melded together.
Taste and adjust the seasoning with more salt and pepper as needed.
Remove the bay leaf, and stir in the fresh basil before serving.
Serve hot, garnished with extra fresh basil if desired. Enjoy this hearty and nut-free eggplant stew with crusty bread or over steamed rice.
Nutrition Facts
Calories |
1419 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.4 g | 97% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 13.1 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 7098 mg | 309% | |
| Total Carbohydrate | 166.8 g | 61% | |
| Dietary Fiber | 55.0 g | 196% | |
| Total Sugars | 85.3 g | ||
| Protein | 33.8 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 593 mg | 46% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 5830 mg | 124% | |
*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.
