Dairy-Free Savory Stewed Eggplant

Dive into the hearty flavors of this Dairy-Free Savory Stewed Eggplant, a comforting plant-based dish that's perfect for weeknight dinners or as a crowd-pleasing side. This recipe transforms tender eggplant cubes, sautéed onions, and fragrant garlic into a rich, tomato-based stew infused with dried oregano, basil, and a hint of red pepper flakes for subtle heat. Simmered to perfection in vegetable broth, this one-pot wonder is not only delicious but also healthy and completely dairy-free, making it ideal for vegan and lactose-intolerant diners. Garnished with fresh parsley for a vibrant finish, this versatile dish pairs beautifully with crusty bread, fluffy rice, or any protein of your choice. Ready in just an hour, it’s a simple, stress-free option for a wholesome and satisfying meal.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 large eggplant
• 3 tablespoons olive oil
• 1 large onion
• 4 large garlic cloves
• 1 15-ounce can canned diced tomatoes
• 1 cup vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 teaspoon red pepper flakes
• 2 tablespoons fresh parsley

Directions

Step 1

Start by slicing the large eggplants into 1-inch cubes. Sprinkle with a generous amount of salt and place in a colander to drain for 30 minutes. This helps remove any bitterness from the eggplants.

Step 2

While the eggplant is draining, peel and chop the large onion. Mince the garlic cloves and chop the fresh parsley.

Step 3

After 30 minutes, rinse the eggplant well under cold water to remove excess salt. Pat the cubes dry with paper towels.

Step 4

Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until it becomes soft and translucent, about 5 minutes.

Step 5

Add the minced garlic to the pot and sauté for another minute until fragrant.

Step 6

Increase the heat to medium-high, add the remaining tablespoon of olive oil, and stir in the rinsed and dried eggplant cubes. Cook, stirring occasionally, until the eggplant begins to soften and brown slightly, about 10 minutes.

Step 7

Pour in the canned diced tomatoes and vegetable broth. Stir well to combine.

Step 8

Season the stew with dried oregano, dried basil, salt, black pepper, and red pepper flakes. Stir to mix all ingredients.

Step 9

Bring the stew to a gentle simmer. Reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the eggplant is tender and has absorbed the flavors.

Step 10

Once cooked, remove the pot from heat and stir in the chopped fresh parsley for a burst of freshness.

Step 11

Taste and adjust the seasoning if necessary, adding more salt or pepper according to preference.

Step 12

Serve hot as a main dish with rice, bread, or as a side dish to your preferred protein.

Nutrition Facts

Serving size	(2138.2g)

Amount per serving	% Daily Value*
Calories	1107.6

Total Fat 59.9g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 9.3g
Cholesterol 8.5mg	0%
Sodium 3832.1mg	0%
Total Carbohydrate 134.0g	0%
Dietary Fiber 53.4g	0%
Total Sugars 70.8g
Protein 25.1g	0%

Vitamin D 0IU	0%
Calcium 393.9mg	0%
Iron 8.7mg	0%
Potassium 4717.1mg	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: 45.9%

Protein: 8.5%

Carbs: 45.6%