Low Sodium Hearty Aubergine Stew

Warm up with this Low Sodium Hearty Aubergine Stew, a flavorful yet health-conscious dish brimming with wholesome vegetables and Mediterranean-inspired seasonings. Perfect for cozy dinners or meal prep, this stew highlights tender aubergines (eggplant) browned to perfection, alongside vibrant bell peppers, zucchini, and protein-packed chickpeas. Crafted with crushed tomatoes and low sodium vegetable broth, it delivers bold, rich flavors without the extra salt—making it a heart-healthy choice. Infused with dried thyme, oregano, and a zesty hint of fresh lemon juice, this one-pot wonder is a satisfying, plant-based meal that's both easy to prepare and nourishing for the whole family.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 medium aubergine (eggplant)
• 3 tablespoons olive oil
• 1 large onion
• 4 cloves garlic
• 2 medium carrot
• 2 stalks celery stalk
• 1 medium bell pepper
• 800 grams crushed tomatoes
• 500 milliliters low sodium vegetable broth
• 1 medium zucchini
• 400 grams chickpeas (canned, drained and rinsed)
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Start by dicing the aubergine into 1-inch cubes. Sprinkle them lightly with black pepper and set aside.

Step 2

In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced aubergine in batches, sautéing until they're slightly browned (about 5-7 minutes per batch). Remove from the pot and set aside.

Step 3

Add the remaining tablespoon of olive oil into the pot in which the aubergine was cooked. Add the chopped onion and cook until translucent, about 5 minutes.

Step 4

Mince the garlic and add it to the pot along with sliced carrots, chopped celery, and diced bell pepper. Cook for an additional 5 minutes, stirring occasionally.

Step 5

Pour in the crushed tomatoes and the low sodium vegetable broth. Stir in the dried oregano and dried thyme, and bring the mixture to a simmer.

Step 6

Return the aubergine to the pot along with diced zucchini and rinsed chickpeas. Stir well to combine.

Step 7

Lower the heat to maintain a gentle simmer. Cover the pot and cook for 30 minutes, stirring occasionally, until the vegetables are tender.

Step 8

Adjust the seasoning with additional black pepper if desired. Stir in the fresh parsley and lemon juice right before serving.

Step 9

Serve the stew hot, garnished with freshly chopped herbs if desired.

Nutrition Facts

Serving size	(3204.4g)

Amount per serving	% Daily Value*
Calories	1531.8

Total Fat 56.2g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 4.2g
Cholesterol 0mg	0%
Sodium 3179.2mg	0%
Total Carbohydrate 230.5g	0%
Dietary Fiber 67.3g	0%
Total Sugars 96.5g
Protein 50.5g	0%

Vitamin D 0IU	0%
Calcium 624.7mg	0%
Iron 17.4mg	0%
Potassium 6493.1mg	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: 31.0%

Protein: 12.4%

Carbs: 56.6%