Heart-Healthy Savory Stewed Eggplant

Delight your taste buds and nurture your heart with our 'Heart-Healthy Savory Stewed Eggplant,' a wholesome and flavorful dish that combines nutrient-rich vegetables with Mediterranean-inspired seasonings. This easy-to-make recipe features tender chunks of eggplant simmered to perfection in a robust sauce of tomatoes, red bell pepper, and low-sodium vegetable broth, accented with fragrant garlic, fresh basil, and a hint of oregano. Sautéed onions and a touch of extra virgin olive oil add depth to this comforting stew, while a garnish of parsley provides a fresh, vibrant finish. Ready in just 50 minutes, this low-sodium, plant-based meal is perfect as a stand-alone entrée or served alongside your favorite whole grains for a satisfying and heart-smart dinner.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 whole eggplants, medium-sized
• 2 tablespoons extra virgin olive oil
• 1 large onion, chopped
• 4 whole garlic cloves, minced
• 3 medium tomatoes, diced
• 1 large red bell pepper, diced
• 1 cup low-sodium vegetable broth
• 0.25 cup fresh basil leaves, chopped
• 1 teaspoon dried oregano
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt, or to taste
• 2 tablespoons chopped parsley for garnish

Directions

Step 1

Begin by preparing the eggplants: wash, cut off the ends, and dice them into 1-inch cubes. Set aside.

Step 2

Heat the olive oil in a large skillet or Dutch oven over medium heat.

Step 3

Add the chopped onion to the skillet and sauté for about 5 minutes, or until it becomes translucent.

Step 4

Stir in the minced garlic and continue to sauté for an additional 1 minute until fragrant.

Step 5

Add the diced tomatoes and red bell pepper to the skillet, and cook for another 3 minutes, stirring occasionally.

Step 6

Introduce the diced eggplant into the skillet and pour in the vegetable broth.

Step 7

Season the mixture with oregano, black pepper, and salt. Stir well to combine all the ingredients.

Step 8

Bring the mixture to a gentle simmer. Then cover the skillet and reduce the heat to low.

Step 9

Allow the dish to simmer for about 25 minutes, stirring occasionally, until the eggplant is tender and the flavors are well combined.

Step 10

Once cooked, remove the stew from the heat and stir in the chopped basil leaves.

Step 11

Taste and adjust seasoning if needed.

Step 12

Serve the stewed eggplant hot, garnished with chopped parsley. Enjoy this heart-healthy meal as a main course or a complement to grains or proteins.

Nutrition Facts

Serving size	(1653.9g)

Amount per serving	% Daily Value*
Calories	611.2

Total Fat 30.6g	0%
Saturated Fat 4.3g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1290.1mg	0%
Total Carbohydrate 81.4g	0%
Dietary Fiber 29.5g	0%
Total Sugars 43.7g
Protein 14.5g	0%

Vitamin D 0IU	0%
Calcium 250.7mg	0%
Iron 6.8mg	0%
Potassium 3137.3mg	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: 41.8%

Protein: 8.8%

Carbs: 49.4%