Dairy-Free Hearty Aubergine Stew

Warm up your table with this Dairy-Free Hearty Aubergine Stew, a vibrant and nutritious one-pot recipe bursting with Mediterranean-inspired flavors. This plant-based stew combines tender aubergine, colorful vegetables like zucchini, red bell pepper, and carrot, and protein-packed chickpeas, all simmered in a fragrant tomato-based broth infused with warm spices like cumin, smoked paprika, and oregano. With a bright finish of fresh parsley and a squeeze of lemon juice, this dish is not only dairy-free but also gluten-free, making it the perfect healthy comfort food for any diet. Ready in just over an hour, this easy-to-make stew is ideal for weeknight dinners or meal prep, serving up to four hearty portions. Effortlessly delicious and incredibly satisfying, it’s a must-try recipe for anyone who loves wholesome, flavorful meals!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 medium aubergines (eggplant)
• 3 tablespoons olive oil
• 1 large onion
• 4 cloves garlic cloves
• 1 medium red bell pepper
• 1 medium zucchini
• 1 large carrot
• 400 grams canned diced tomatoes
• 500 milliliters vegetable broth
• 1.5 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 2 leaves bay leaves
• 400 grams chickpeas
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley
• 2 tablespoons lemon juice

Directions

Step 1

Start by slicing the aubergines into 1-inch cubes. Sprinkle with salt and set aside for 15 minutes to remove any bitterness.

Step 2

Meanwhile, finely chop the onion, garlic, and red bell pepper. Slice the zucchini and carrot into small rounds.

Step 3

Rinse the aubergine cubes and pat dry with a clean kitchen towel.

Step 4

In a large pot over medium heat, add 2 tablespoons of olive oil. Add the aubergine cubes and sauté until they are golden brown on all sides, about 8 minutes. Remove from the pot and set aside.

Step 5

In the same pot, add the remaining tablespoon of olive oil. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 6

Stir in the garlic and cook for another minute until fragrant.

Step 7

Add the red bell pepper, zucchini, and carrot to the pot. Cook while stirring for about 5 minutes until they start to soften.

Step 8

Pour in the canned tomatoes and vegetable broth. Add the cumin, oregano, smoked paprika, and bay leaves. Stir to combine.

Step 9

Return the aubergines to the pot, add the chickpeas, and season with salt and pepper.

Step 10

Bring the stew to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 30 minutes, stirring occasionally.

Step 11

Once the vegetables are tender and the flavors have melded, remove the bay leaves.

Step 12

Stir in the lemon juice and fresh parsley before serving. Taste and adjust seasoning if necessary.

Step 13

Serve the aubergine stew warm, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(2584.3g)

Amount per serving	% Daily Value*
Calories	1817.3

Total Fat 72.6g	0%
Saturated Fat 11.8g	0%
Polyunsaturated Fat 9.1g
Cholesterol 8mg	0%
Sodium 4851.9mg	0%
Total Carbohydrate 247.3g	0%
Dietary Fiber 73.2g	0%
Total Sugars 90.4g
Protein 62.0g	0%

Vitamin D 0IU	0%
Calcium 628.2mg	0%
Iron 23.6mg	0%
Potassium 5661.3mg	0%

*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: 34.6%

Protein: 13.1%

Carbs: 52.3%