Dairy-Free Hearty Eggplant Stew

Warm, comforting, and bursting with Mediterranean-inspired flavors, this Dairy-Free Hearty Eggplant Stew is a wholesome meal perfect for any season. Packed with tender eggplant, zucchini, and protein-rich chickpeas, this plant-based recipe is a rich tapestry of textures and vibrant spices like cumin, paprika, and coriander. Simmered in a luscious tomato and vegetable broth, it's naturally dairy-free, making it an ideal choice for vegans and those with dietary restrictions. A finishing touch of fresh parsley and a splash of lemon juice adds a bright, zesty contrast to the earthy stew. Quick to prep and easy to customize, this nourishing dish is perfect served over rice, quinoa, or with crusty bread for a satisfying dinner.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 medium eggplant
• 3 tablespoons olive oil
• 1 large, diced onion
• 4 minced garlic cloves
• 1 diced red bell pepper
• 28 ounces canned diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon coriander
• 0.5 teaspoon chili powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 medium, diced zucchini
• 1 cup cooked chickpeas
• 0.25 cup chopped fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Begin by washing the eggplants and cutting them into 1-inch cubes. If you prefer a less bitter eggplant, sprinkle the cubes with salt and let them sit for 15 minutes. Rinse and pat dry before using.

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing for about 5 minutes until the onion becomes translucent.

Step 3

Add the diced red bell pepper to the pot and cook for an additional 3 minutes until it begins to soften.

Step 4

Stir in the cubed eggplant, and cook for another 5 minutes. Stir occasionally to ensure even cooking.

Step 5

Pour in the canned diced tomatoes (including the liquid) and vegetable broth. Stir to combine.

Step 6

Add in the ground cumin, paprika, coriander, chili powder, salt, and black pepper. Mix well.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and allow the stew to simmer for 25 to 30 minutes, stirring occasionally, until the eggplant is tender.

Step 8

Add the diced zucchini and cooked chickpeas to the stew, cooking for another 10 minutes until the zucchini is tender-crisp.

Step 9

Stir in the chopped fresh parsley and lemon juice just before serving to brighten the flavors.

Step 10

Taste and adjust the seasoning if necessary, then serve the stew hot with your preferred accompaniment.

Nutrition Facts

Serving size	(2990.6g)

Amount per serving	% Daily Value*
Calories	1718.1

Total Fat 79.5g	0%
Saturated Fat 14.2g	0%
Polyunsaturated Fat 13.1g
Cholesterol 15.9mg	0%
Sodium 7603.4mg	0%
Total Carbohydrate 219.2g	0%
Dietary Fiber 74.1g	0%
Total Sugars 102.4g
Protein 50.3g	0%

Vitamin D 0IU	0%
Calcium 647.2mg	0%
Iron 20.3mg	0%
Potassium 6541.3mg	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: 39.9%

Protein: 11.2%

Carbs: 48.9%