Nut-Free Savory Stewed Eggplant
Indulge in the comforting flavors of this Nut-Free Savory Stewed Eggplant recipe, a hearty, vegan-friendly dish packed with wholesome vegetables and Mediterranean-inspired seasonings. Perfect for those seeking a nut-free alternative, this dish combines tender, caramelized eggplant with vibrant tomatoes, sweet red bell peppers, and aromatic onions and garlic. A dash of dried oregano and basil infuses each bite with herbaceous depth, while vegetable broth ties everything together into a rich and satisfying stew. Ready in just an hour, this recipe makes for an ideal weeknight dinner or impressive side dish, served hot with crusty bread or atop fluffy rice. Simple yet flavorful, it’s a perfect option for nut-free, gluten-free, and plant-based dining!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 medium eggplant
- 3 tablespoons olive oil
- 1 large onion
- 4 large garlic cloves
- 1 medium red bell pepper
- 3 large tomatoes
- 2 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Begin by rinsing the eggplants under cold water. Pat them dry with a clean towel and cut them into 1-inch cubes.
Place the cubed eggplant in a colander, sprinkle with a pinch of salt, and let it sit for about 10 minutes. This will help remove any bitterness.
Meanwhile, chop the onion and garlic finely, and dice the red bell pepper and tomatoes. Set these aside.
In a large pot, heat the olive oil over medium heat. Once hot, add the onions and garlic and sauté until the onions are translucent and the garlic is fragrant, about 3-4 minutes.
Add the red bell pepper to the pot and continue to sauté for another 2 minutes.
Rinse the salted eggplant under cold water to remove excess salt, then pat dry with paper towels.
Add the eggplant to the pot and stir well to coat with the oil and vegetables.
Add the diced tomatoes to the pot, stirring them in with the eggplant mixture.
Pour in the vegetable broth, and add the dried oregano, dried basil, salt, and black pepper. Stir until well combined.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for 35-40 minutes. Stir occasionally to prevent sticking.
Once the eggplant is tender and has absorbed the flavors, taste and adjust seasoning if needed.
Garnish the stew with freshly chopped parsley before serving.
Serve hot with a side of crusty bread or over a bed of rice, if desired.
Nutrition Facts
Calories |
1066 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.3 g | 64% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 6.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4685 mg | 204% | |
| Total Carbohydrate | 142.5 g | 52% | |
| Dietary Fiber | 47.6 g | 170% | |
| Total Sugars | 67.3 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 339 mg | 26% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 4944 mg | 105% | |
*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.
