Low Sodium Hearty Eggplant Stew

Warm, flavorful, and packed with wholesome ingredients, this Low Sodium Hearty Eggplant Stew is a comforting yet health-conscious dish that’s perfect for any occasion. Brimming with tender eggplant, vibrant red bell peppers, zucchini, and tomatoes, this stew is a nutritious medley of vegetables simmered in a no-salt-added vegetable broth infused with smoky paprika, cumin, and coriander for a burst of bold, aromatic flavors. Protein-rich chickpeas add a satisfying texture, while fresh parsley provides a bright, herbaceous finish. Ready in just one hour and designed to be gentle on your sodium intake, this easy-to-make recipe is ideal for a heart-healthy dinner. Enjoy it on its own, paired with crusty bread, or served over quinoa or brown rice for a complete, balanced meal.

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 medium eggplant
• 2 tablespoons olive oil
• 1 large onion
• 4 cloves garlic
• 1 medium red bell pepper
• 1 medium zucchini
• 4 large tomatoes
• 2 medium carrot
• 4 cups no-salt-added vegetable broth
• 1 can (15 oz), drained and rinsed chickpeas
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground black pepper
• 0.5 cup, chopped fresh parsley

Directions

Step 1

Begin by preparing the vegetables. Cut the eggplants into 1-inch cubes, dice the onion, mince the garlic, and chop the red bell pepper, zucchini, tomatoes, and carrot into small uniform pieces.

Step 2

Heat the olive oil in a large pot over medium heat. Add the onion and sauté for about 5 minutes, until soft and translucent.

Step 3

Add the minced garlic and cook for another minute until fragrant.

Step 4

Add the diced eggplants to the pot, stirring occasionally, for about 5-7 minutes until they start to soften.

Step 5

Stir in the red bell pepper, zucchini, tomatoes, and carrots. Cook for an additional 5 minutes, stirring occasionally.

Step 6

Pour in the no-salt-added vegetable broth and bring the mixture to a simmer.

Step 7

Add the chickpeas, ground cumin, ground coriander, smoked paprika, and ground black pepper. Stir well to combine all the ingredients.

Step 8

Lower the heat to maintain a gentle simmer, cover, and let the stew cook for about 20-25 minutes or until all the vegetables are tender.

Step 9

Taste the stew and adjust the seasoning if necessary, keeping in line with low sodium content.

Step 10

Garnish with freshly chopped parsley before serving.

Step 11

Serve hot, optionally with crusty bread or over your choice of whole grain like quinoa or brown rice for a complete meal.

Nutrition Facts

Serving size	(3615.7g)

Amount per serving	% Daily Value*
Calories	1645.8

Total Fat 45.6g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 3227.7mg	0%
Total Carbohydrate 267.8g	0%
Dietary Fiber 82.8g	0%
Total Sugars 107.1g
Protein 61.7g	0%

Vitamin D 0IU	0%
Calcium 625.6mg	0%
Iron 23.0mg	0%
Potassium 6970.5mg	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: 23.7%

Protein: 14.3%

Carbs: 62.0%