Nut-Free Hearty Eggplant Stew

Warm, comforting, and entirely nut-free, this Hearty Eggplant Stew is the perfect plant-based dish to cozy up with. Bursting with tender chunks of eggplant, zucchini, and bell pepper, this flavorful stew is simmered in a rich tomato and vegetable broth infused with aromatic oregano, thyme, and a touch of fresh basil. Simple yet satisfying, this one-pot wonder is packed with nutritious vegetables like carrots, celery, and onions, making it a wholesome meal for the whole family. Whether paired with crusty bread or served over fluffy steamed rice, this rustic stew is a must-try for those seeking a hearty, allergy-friendly dinner option. Ready in just over an hour, it's the ideal recipe for a busy weeknight or a leisurely weekend meal.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 2 medium eggplants
• 3 tablespoons olive oil
• 1 large onion
• 4 garlic cloves
• 2 medium carrot
• 2 celery stalks
• 28 ounces canned diced tomatoes
• 3 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 large red bell pepper
• 1 medium zucchini
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh basil

Directions

Step 1

Begin by washing the eggplants and dice them into 1-inch cubes. Place them in a colander, sprinkle with a little salt, and let them sit for about 15 minutes to remove any bitterness.

Step 2

While the eggplants sit, dice the onion, mince the garlic, and thinly slice the carrots and celery.

Step 3

Rinse the eggplants under cold water to remove the salt and then pat them dry with a clean kitchen towel or paper towels.

Step 4

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and garlic and sauté for 5 minutes, until the onion becomes translucent.

Step 5

Add the diced carrots and celery to the pot, and continue to cook for another 5 minutes, stirring occasionally.

Step 6

Stir in the eggplants to the pot, and cook for 5-7 minutes until they begin to soften.

Step 7

Pour in the canned diced tomatoes with their juice, vegetable broth, dried oregano, dried thyme, and add the bay leaf. Stir to combine.

Step 8

Bring the mixture to a simmer, cover the pot, and let it cook for 20 minutes.

Step 9

Dice the red bell pepper and zucchini, and add them to the pot. Stir in the salt and black pepper.

Step 10

Continue to simmer the stew uncovered for an additional 20 minutes, or until all the vegetables are tender and the flavors have melded together.

Step 11

Taste and adjust the seasoning with more salt and pepper as needed.

Step 12

Remove the bay leaf, and stir in the fresh basil before serving.

Step 13

Serve hot, garnished with extra fresh basil if desired. Enjoy this hearty and nut-free eggplant stew with crusty bread or over steamed rice.

Nutrition Facts

Serving size	2907.9 grams (2907.9g)

Amount per serving	% Daily Value*
Calories	1419

Total Fat 75.40g	97%
Saturated Fat 14.00g	70%
Polyunsaturated Fat 13.10g
Cholesterol 16mg	5%
Sodium 7098mg	309%
Total Carbohydrate 166.80g	61%
Dietary Fiber 55.00g	196%
Total Sugars 85.30g
Protein 33.80g	68%

Vitamin D 0IU	0%
Calcium 593mg	46%
Iron 13mg	74%
Potassium 5830mg	124%

*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: 45.8%

Protein: 9.1%

Carbs: 45.1%