Nut-Free Hearty Aubergine Stew

Warm, comforting, and bursting with Mediterranean-inspired flavors, this Nut-Free Hearty Aubergine Stew is a wholesome one-pot meal that’s sure to become a weeknight favorite. Packed with tender chunks of aubergine, zucchini, and carrot simmered in a rich tomato and vegetable broth infused with cumin, paprika, and oregano, this recipe delivers layers of savory depth without complex ingredients. It’s entirely nut-free and vegan, making it perfect for accommodating dietary needs while remaining hearty and satisfying. With just 15 minutes of prep and a simmer that lets the flavors beautifully meld, this veggie-loaded dish is as effortless as it is nutritious. Serve it with crusty bread or over a bed of rice for a complete, cozy meal that’s family-friendly and packed with plant-based goodness.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 medium aubergines (eggplants)
• 3 tablespoons olive oil
• 1 large onion
• 1 medium red bell pepper
• 4 garlic cloves
• 1 14-ounce can canned diced tomatoes
• 2 cups vegetable broth
• 1 medium zucchini
• 1 large carrot
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon red chili flakes
• 0.25 cup fresh parsley
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Begin by preparing the vegetables. Dice the aubergines into 1-inch cubes and the onion and red bell pepper into small pieces. Mince the garlic cloves.

Step 2

In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the aubergine cubes and sauté for about 5-7 minutes until they become slightly browned and soft. Remove the aubergines from the pot and set them aside.

Step 3

Add the remaining tablespoon of olive oil to the pot. Add the diced onion and red bell pepper, and sauté for 5 minutes until the onion becomes translucent.

Step 4

Add the minced garlic and cook for another minute, until fragrant.

Step 5

Pour in the canned diced tomatoes and the vegetable broth, and stir to combine.

Step 6

Add the sliced zucchini and carrot, and return the sautéed aubergines to the pot.

Step 7

Season the stew with ground cumin, paprika, dried oregano, red chili flakes, salt, and black pepper. Stir well to ensure the spices are evenly distributed.

Step 8

Bring the stew to a gentle boil, then lower the heat to a simmer. Cover the pot and let it simmer for 30 minutes, stirring occasionally, until the vegetables are tender and the flavors meld together.

Step 9

Once cooked, taste the stew and adjust the seasoning if needed. Stir in the fresh lemon juice.

Step 10

Remove from heat and garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	2148.6 grams (2148.6g)

Amount per serving	% Daily Value*
Calories	1144

Total Fat 62.00g	79%
Saturated Fat 10.70g	53%
Polyunsaturated Fat 9.00g
Cholesterol 8mg	3%
Sodium 5941mg	258%
Total Carbohydrate 135.20g	49%
Dietary Fiber 42.50g	152%
Total Sugars 70.10g
Protein 26.30g	53%

Vitamin D 0IU	0%
Calcium 422mg	32%
Iron 12mg	64%
Potassium 4471mg	95%

*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: 46.3%

Protein: 8.7%

Carbs: 44.9%