Low Sodium Savory Stewed Eggplant

Transform your weeknight dinners with this Low Sodium Savory Stewed Eggplant, a hearty and healthy dish brimming with Mediterranean-inspired flavors. This recipe makes the most of tender eggplant cubes simmered to perfection in a fragrant mix of garlic, onion, and red bell pepper, all enriched with no-salt-added diced tomatoes and low-sodium vegetable broth. A balanced blend of dried oregano, thyme, and a splash of red wine vinegar adds depth, while fresh parsley provides a vibrant finish. Perfect for anyone seeking a delicious, heart-smart meal, this low-sodium eggplant stew is easy to prepare in under an hour and ideal for pairing with crusty bread or your favorite whole grain side. Rich in vegetables and free from excess salt, it’s a satisfying, nutrient-packed option for a wholesome family dinner.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 large Eggplant
• 3 tablespoons Olive oil
• 1 medium Onion
• 4 large Garlic cloves
• 1 large Red bell pepper
• 14.5 ounces Canned diced tomatoes, no salt added
• 2 cups Low-sodium vegetable broth
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 0.5 teaspoon Ground black pepper
• 0.25 cup Fresh parsley
• 1 tablespoon Red wine vinegar

Directions

Step 1

Start by washing and cutting the eggplant into 1-inch cubes and set aside.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

Chop the onion and mince the garlic cloves, then add them to the pot. Sauté for about 5 minutes until the onion becomes translucent.

Step 4

Chop the red bell pepper and add it to the pot, cooking for an additional 3 minutes.

Step 5

Add the chopped eggplant, canned diced tomatoes (with their juice), and low-sodium vegetable broth to the pot. Stir to combine all the ingredients.

Step 6

Season with dried oregano, dried thyme, and ground black pepper. Stir well to ensure even distribution of the spices.

Step 7

Bring the mixture to a simmer, then lower the heat and cover the pot. Allow it to cook for about 30 to 35 minutes, stirring occasionally, until the eggplant is tender.

Step 8

Once the eggplant is cooked, stir in the fresh parsley and red wine vinegar.

Step 9

Taste the stew and adjust seasonings if necessary (keeping low sodium in mind).

Step 10

Serve hot, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(2489.5g)

Amount per serving	% Daily Value*
Calories	981.5

Total Fat 46.4g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 4.9g
Cholesterol 0mg	0%
Sodium 1863.0mg	0%
Total Carbohydrate 135.9g	0%
Dietary Fiber 51.6g	0%
Total Sugars 73.2g
Protein 22.5g	0%

Vitamin D 0IU	0%
Calcium 342.3mg	0%
Iron 9.0mg	0%
Potassium 5170.5mg	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: 39.7%

Protein: 8.6%

Carbs: 51.7%