Soy-Free Hearty Aubergine Stew
Discover the ultimate comfort in this *Soy-Free Hearty Aubergine Stew*, a rich, vibrant dish brimming with Mediterranean flavors and completely free of soy! Tender cubes of aubergine mingle with a colorful medley of carrots, zucchini, red bell peppers, and protein-packed chickpeas, all simmered to perfection in a luscious tomato and vegetable broth infused with smoked paprika, thyme, and oregano. With its wholesome ingredients and aromatic spicing, this stew is perfect for a weeknight meal or cozy dinner. Serve it warm with crusty bread or over rice for a filling, vegan, and gluten-free delight that’s ready in just over an hour. It’s a nourishing, flavorful bowl of goodness that will keep everyone coming back for seconds!
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Recipe Information
Ingredients
- 2 medium aubergines (eggplants)
- 3 tablespoons olive oil
- 1 large onion, diced
- 4 garlic cloves, minced
- 2 medium carrot, sliced
- 2 celery stalks, sliced
- 1 large red bell pepper, diced
- 1 medium zucchini, sliced
- 28 ounces canned tomatoes, crushed
- 2 cups vegetable broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1.5 cups cooked chickpeas
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Begin by cutting the aubergines into 1-inch cubes and season them with salt. Place in a colander and set aside for 15 minutes to drain excess moisture.
Rinse the aubergines and pat them dry with paper towels.
In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté for 5-7 minutes until translucent.
Stir in the minced garlic, sliced carrots, celery, red bell pepper, and zucchini. Cook for another 5 minutes until vegetables begin to soften.
Add the remaining 1 tablespoon of olive oil and the aubergine cubes to the pot. Sauté for about 5 minutes until the aubergines start to brown.
Pour in the crushed tomatoes and vegetable broth. Add the bay leaf, dried thyme, oregano, smoked paprika, salt, and black pepper. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 30 minutes, stirring occasionally.
Add the cooked chickpeas and continue to simmer uncovered for an additional 10 minutes, until the stew thickens slightly and the flavors meld together.
Remove the bay leaf and adjust the seasoning with more salt and pepper if needed.
Garnish the stew with fresh chopped parsley before serving.
Nutrition Facts
Calories |
1656 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.2 g | 76% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5763 mg | 251% | |
| Total Carbohydrate | 248.8 g | 90% | |
| Dietary Fiber | 76.5 g | 273% | |
| Total Sugars | 98.7 g | ||
| Protein | 57.5 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 662 mg | 51% | |
| Iron | 22.1 mg | 123% | |
| Potassium | 6585 mg | 140% | |
*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.
