Soy-Free Savory Stewed Eggplant
Dive into a flavorful dish that celebrates hearty vegetables and warm spices with this Soy-Free Savory Stewed Eggplant recipe. Perfect for those seeking a wholesome, plant-based meal, this recipe combines tender eggplant cubes with aromatic onion, garlic, and red bell pepper, all simmered in a rich tomato and vegetable broth base infused with cumin, coriander, paprika, and oregano. With no soy in sight, this comforting stew is ideal for diners with dietary restrictions. Ready in about an hour, the eggplant achieves melt-in-your-mouth perfection, making it a versatile dish that can be served solo, with crusty bread, or over fluffy rice. Garnished with fresh parsley, this savory stew is a fragrant, nutritious, and satisfying addition to any meal plan.
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Recipe Information
Ingredients
- 2 pieces medium eggplants
- 3 tablespoons olive oil
- 1 piece medium onion, diced
- 4 pieces garlic cloves, minced
- 1 piece red bell pepper, diced
- 1 can (14 ounces) canned chopped tomatoes
- 1 cup vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Begin by preparing the eggplants: slice them into 1-inch cubes. Place the cubes in a colander, sprinkle with salt, and let them sit for 15 minutes to draw out any bitterness. Rinse and pat dry with a clean kitchen towel.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent.
Add the minced garlic and cook for an additional 1 minute, stirring frequently to prevent burning.
Introduce the diced red bell pepper to the pot and cook for another 2-3 minutes, stirring occasionally.
Add the chopped eggplant to the pot and cook for about 5 minutes, stirring often until they start to soften.
Pour in the canned chopped tomatoes along with their juices and stir well to combine with the vegetables.
Add the vegetable broth, ground cumin, ground coriander, paprika, dried oregano, salt, and black pepper to the pot. Stir everything together to ensure the spices are well distributed.
Bring the mixture to a simmer. Once simmering, lower the heat, cover, and let it stew gently for 30 minutes. Stir occasionally to prevent sticking and ensure even cooking.
After 30 minutes, check the eggplants for tenderness. They should be very soft and infused with the stew's flavors.
Taste and adjust the seasoning if needed. Remove from heat and stir in the chopped fresh parsley.
Serve hot, either on its own or accompanied by crusty bread or rice for a satisfying meal.
Nutrition Facts
Calories |
810 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3449 mg | 150% | |
| Total Carbohydrate | 91.2 g | 33% | |
| Dietary Fiber | 28.2 g | 101% | |
| Total Sugars | 44.1 g | ||
| Protein | 17.5 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 275 mg | 21% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 3005 mg | 64% | |
*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.
