Heart-Healthy Hearty Aubergine Stew

Savor the comforting flavors of our Heart-Healthy Hearty Aubergine Stew—a vibrant, plant-based delight that’s as nutritious as it is satisfying. Packed with tender aubergine, nutrient-rich chickpeas, and a medley of fresh vegetables like zucchini and red bell pepper, this low-sodium stew is brimming with wholesome goodness. Seasoned with aromatic spices like cumin and paprika, and finished with a bright flourish of fresh parsley, every spoonful is a celebration of flavor and heart-friendly ingredients. Perfectly suited for weeknight dinners, this one-pot recipe is easy to prepare, requiring just 15 minutes of prep time and 35 minutes on the stovetop. Serve it hot with crusty whole-grain bread or over a bed of quinoa for a complete, nourishing meal. Whether you’re looking for a cozy vegan option or simply aiming to eat healthier, this aubergine stew is a surefire hit.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 medium aubergine (eggplant)
• 2 tablespoons extra virgin olive oil
• 1 large yellow onion
• 1 large red bell pepper
• 3 cloves of garlic
• 400 grams canned diced tomatoes
• 2 cups low-sodium vegetable broth
• 1 can chickpeas
• 1 medium zucchini
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 bay leaf
• 1 bunch fresh parsley
• 0.5 teaspoon salt
• 0.25 teaspoon fresh ground black pepper

Directions

Step 1

Begin by washing and then cutting the aubergines into 1-inch cubes. Place them in a colander, sprinkle with a little salt, and let them sit for about 10 minutes to remove excess moisture and bitterness.

Step 2

Peel and chop the onion. Cut the red bell pepper into strips, and mince the garlic cloves.

Step 3

In a large pot, heat the extra virgin olive oil over medium heat. Add the onion and sauté for about 5 minutes, or until it becomes translucent.

Step 4

Stir in the garlic and red bell pepper, cooking for another 3 minutes until softened.

Step 5

Pat the aubergine pieces dry with a paper towel, then add them to the pot. Sauté for about 5 minutes until they begin to brown.

Step 6

Stir in the canned diced tomatoes (with their juice), vegetable broth, drained and rinsed chickpeas, and the bay leaf.

Step 7

Season with ground cumin, paprika, salt, and black pepper. Stir everything well and bring the mixture to a boil.

Step 8

Once boiling, lower the heat to a simmer, cover the pot, and let it cook for about 15 minutes.

Step 9

Slice the zucchini into half-moons and add them to the stew. Stir well, cover, and continue cooking for an additional 10 minutes or until all vegetables are tender.

Step 10

Remove the bay leaf. Finely chop the fresh parsley and stir it into the stew just before serving.

Step 11

Taste and adjust the seasoning with more salt and pepper if needed, then serve hot.

Nutrition Facts

Serving size	(2583.8g)

Amount per serving	% Daily Value*
Calories	1502.8

Total Fat 54.6g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 3.6g
Cholesterol 8mg	0%
Sodium 4009.4mg	0%
Total Carbohydrate 217.8g	0%
Dietary Fiber 69.4g	0%
Total Sugars 83.5g
Protein 54.2g	0%

Vitamin D 0IU	0%
Calcium 595.5mg	0%
Iron 22.6mg	0%
Potassium 5541.0mg	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: 31.1%

Protein: 13.7%

Carbs: 55.2%