Hearty Eggplant Stew

Warm, comforting, and packed with wholesome vegetables, this Hearty Eggplant Stew is the perfect recipe for a satisfying weeknight dinner or a cozy weekend meal. Featuring tender chunks of roasted eggplant, vibrant red bell peppers, and a medley of carrots and celery, this Mediterranean-inspired dish is simmered in a rich, flavorful broth infused with aromatic spices like cumin, oregano, and thyme. Slow-cooked to perfection, the stew marries the earthy sweetness of fresh vegetables with the robust tanginess of canned tomatoes. Garnished with fresh parsley and easily paired with crusty bread, fluffy rice, or couscous, this one-pot wonder is as versatile as it is nourishing. Ready in under an hour and perfect for meal prep, it’s vegan, gluten-free, and loaded with plant-based goodness.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 medium eggplant
• 3 tablespoons olive oil
• 1 large onion
• 4 garlic cloves
• 1 large red bell pepper
• 2 medium carrot
• 2 medium celery stalks
• 1 15-ounce canned diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Start by preparing the eggplants. Cut off the stems and dice the eggplant into 1-inch cubes. If desired, sprinkle the cubes with a little salt and let them sit in a colander for 10 minutes to draw out any bitterness, then rinse and pat dry.

Step 2

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.

Step 3

Mince the garlic cloves and add them to the pot. Cook for an additional 1 minute until fragrant.

Step 4

Chop the red bell pepper, carrots, and celery into 1/2-inch pieces and add them to the pot. Cook for 5-7 minutes until the vegetables are beginning to soften.

Step 5

Add the eggplant cubes to the pot and stir well to combine with the other vegetables.

Step 6

Pour in the canned diced tomatoes (with their juices) and the vegetable broth. Stir everything together.

Step 7

Season the stew with dried oregano, thyme, cumin, salt, and black pepper. Mix well.

Step 8

Bring the stew to a simmer, then reduce the heat to low. Cover the pot and let it cook for 30 minutes, stirring occasionally, until the eggplant is tender and all the flavors have melded.

Step 9

Chop the fresh parsley and sprinkle it over the stew just before serving for a burst of freshness.

Step 10

Serve the eggplant stew warm, with crusty bread or over cooked rice or couscous if desired.

Nutrition Facts

Serving size	2441.1 grams (2441.1g)

Amount per serving	% Daily Value*
Calories	1216

Total Fat 62.80g	81%
Saturated Fat 11.00g	55%
Polyunsaturated Fat 9.80g
Cholesterol 9mg	3%
Sodium 5358mg	233%
Total Carbohydrate 149.80g	54%
Dietary Fiber 55.50g	198%
Total Sugars 74.60g
Protein 29.10g	58%

Vitamin D 0IU	0%
Calcium 488mg	38%
Iron 12mg	68%
Potassium 5306mg	113%

*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.

Source of Calories

Fat: 44.1%

Protein: 9.1%

Carbs: 46.8%