Vegan Hearty Aubergine Stew
Cozy up with a bowl of Vegan Hearty Aubergine Stew, a nourishing and flavor-packed dish that's perfect for any season. This veggie-laden recipe stars tender, sautéed aubergines (eggplants) paired with vibrant carrots, zucchini, and red bell pepper, all simmered in a rich tomato and vegetable broth infused with warm spices like cumin, coriander, and paprika. Protein-rich chickpeas and a handful of fresh baby spinach add a hearty touch, while the sprinkle of chopped parsley provides a refreshing finish. Ready in under an hour with minimal prep, this plant-based stew is an ideal option for a wholesome weeknight dinner or meal prep favorite. Bursting with nutrients and satisfying flavors, it's a must-try for anyone seeking healthy vegan comfort food!
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Recipe Information
Ingredients
- 2 medium aubergines (eggplants)
- 3 tablespoons olive oil
- 1 large yellow onion
- 4 large garlic cloves
- 2 medium carrots
- 1 large red bell pepper
- 1 medium zucchini
- 28 ounces canned diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
- 15 ounces canned chickpeas
- 2 cups baby spinach
Instructions
Start by preparing the aubergines (eggplants). Dice them into 1-inch cubes and set aside.
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the diced aubergines and sauté for about 5-6 minutes until they soften and start to brown slightly. Remove the aubergines from the pot and set them aside.
In the same pot, add the remaining 1 tablespoon of olive oil. Add the chopped onion and sauté for about 3-4 minutes until translucent.
Add the minced garlic, sliced carrots, and chopped red bell pepper to the pot. Cook for another 4-5 minutes, stirring occasionally.
Stir in the zucchini, along with the canned diced tomatoes (including their juice) and the vegetable broth. Add the softened aubergines back into the pot.
Season the stew with ground cumin, ground coriander, ground paprika, salt, and black pepper. Stir well to combine all the ingredients.
Bring the stew to a boil, then reduce the heat to low, cover the pot, and let it simmer gently for about 25 minutes.
Rinse and drain the canned chickpeas before adding them to the stew. Stir them in and let the stew simmer for an additional 5 minutes.
Finally, stir in the baby spinach and cook until it wilts, approximately 2-3 minutes.
Remove the pot from heat and garnish the stew with freshly chopped parsley before serving. Enjoy your Vegan Hearty Aubergine Stew!
Nutrition Facts
Calories |
449 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 1381 mg | 60% | |
| Total Carbohydrate | 56.7 g | 21% | |
| Dietary Fiber | 19.2 g | 68% | |
| Total Sugars | 22.2 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 187 mg | 14% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1549 mg | 33% | |
*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.
