Mediterranean Diet Hearty Aubergine Stew

Warm, comforting, and packed with nourishing ingredients, this Mediterranean Diet Hearty Aubergine Stew is a vibrant celebration of plant-based flavors. Featuring tender aubergine (eggplant), sweet red bell peppers, zucchini, and aromatic spices like cumin, oregano, and paprika, this stew is simmered to perfection in a rich tomato and vegetable broth base. A dash of fresh parsley adds a burst of freshness, making it the ideal wholesome dish to satisfy your cravings while staying healthy. Ready in just over an hour, this one-pot recipe shines as a hearty main course or pairs beautifully with crusty bread for a complete meal. Perfect for those seeking a Mediterranean-inspired, vegetarian comfort food option that’s both simple and delicious!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 large aubergines (eggplants)
• 3 tablespoons olive oil
• 1 large, diced red onion
• 1 medium, diced red bell pepper
• 2 medium, diced zucchini
• 4 minced garlic cloves
• 400 grams canned tomatoes
• 500 ml vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon ground black pepper
• 1 teaspoon salt
• 0.5 cup, chopped fresh parsley

Directions

Step 1

Begin by preparing the aubergines. Trim the ends and cut them into 1-inch cubes. Place them in a colander, sprinkle with a pinch of salt, and let them sit for about 15 minutes to draw out any bitterness. Rinse the cubes under cold water and pat dry with paper towels.

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced red onion and sauté for 4-5 minutes until translucent.

Step 3

Add the diced red bell pepper and diced zucchini to the pot. Continue to cook for another 5 minutes, stirring occasionally.

Step 4

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 5

Add the aubergine cubes to the pot and stir well to combine with the other vegetables.

Step 6

Pour in the canned tomatoes with their juice and the vegetable broth. Stir in the dried oregano, ground cumin, paprika, ground black pepper, and salt.

Step 7

Bring the mixture to a simmer. Reduce the heat to low, cover the pot, and let it simmer for approximately 30 minutes or until the aubergine is tender and the flavors have melded together.

Step 8

Once the stew is cooked, taste and adjust the seasonings as needed. Stir in the chopped fresh parsley just before serving.

Step 9

Serve the aubergine stew hot, garnished with additional parsley if desired. Enjoy as a hearty main dish or alongside crusty bread.

Nutrition Facts

Serving size	(2652.0g)

Amount per serving	% Daily Value*
Calories	1272.2

Total Fat 63.4g	0%
Saturated Fat 11.0g	0%
Polyunsaturated Fat 9.2g
Cholesterol 8mg	0%
Sodium 7846.4mg	0%
Total Carbohydrate 163.0g	0%
Dietary Fiber 54.2g	0%
Total Sugars 92.4g
Protein 31.5g	0%

Vitamin D 0IU	0%
Calcium 481.0mg	0%
Iron 13.5mg	0%
Potassium 5687.7mg	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: 42.3%

Protein: 9.3%

Carbs: 48.3%