Mediterranean Diet Hearty Eggplant Stew

Warm up your kitchen with this Mediterranean Diet Hearty Eggplant Stew, a vibrant and wholesome dish packed with nutritious vegetables and bold Mediterranean flavors. This comforting stew features tender chunks of eggplant, zucchini, and red bell pepper simmered in a spiced tomato broth enriched with chickpeas, ground cumin, oregano, and a subtle hint of cinnamon for depth. Fresh parsley and a squeeze of lemon juice add a bright, zesty finish to this hearty one-pot meal. Perfectly suited for vegans and vegetarians, this recipe is not only satisfying but also easy to prepare, making it ideal for weeknight dinners or meal prep. Serve it with crusty bread or over a bed of fluffy couscous to soak up the flavorful broth. Healthy, simple, and packed with Mediterranean charm, this eggplant stew is sure to become a favorite family staple!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 medium eggplant
• 3 tablespoons olive oil
• 1 large onion
• 4 garlic cloves
• 1 large red bell pepper
• 2 medium zucchini
• 2 15-ounce cans canned diced tomatoes
• 2 cups vegetable broth
• 1 15-ounce can chickpeas
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon ground cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley
• 2 tablespoons fresh lemon juice

Directions

Step 1

Dice the eggplants into bite-sized cubes and place them in a colander. Sprinkle with a tablespoon of salt to draw out excess moisture and bitterness, then set aside for about 10 minutes.

Step 2

Rinse the eggplant pieces thoroughly under cold water and pat them dry with a clean kitchen towel.

Step 3

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

Step 4

Mince the garlic cloves and add them to the pot, cooking for another 1 minute until fragrant.

Step 5

Dice the red bell pepper and zucchini, then add them to the pot. Sauté for about 5 minutes until they start to soften.

Step 6

Stir in the diced eggplant and cook for another 5 minutes, allowing the eggplant to absorb some oil and flavor.

Step 7

Add the canned diced tomatoes, vegetable broth, and drained chickpeas to the pot. Stir well to combine.

Step 8

Season the stew with ground cumin, dried oregano, ground cinnamon, salt, and black pepper. Stir to mix the spices evenly.

Step 9

Bring the stew to a simmer, cover the pot, and reduce the heat to low. Let it cook for about 30 minutes, stirring occasionally.

Step 10

Finely chop the fresh parsley and stir it into the stew along with the fresh lemon juice. Taste and adjust seasoning as needed.

Step 11

Serve the stew warm, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(3511.9g)

Amount per serving	% Daily Value*
Calories	2185.2

Total Fat 87.4g	0%
Saturated Fat 15.2g	0%
Polyunsaturated Fat 13.7g
Cholesterol 17.0mg	0%
Sodium 9531.7mg	0%
Total Carbohydrate 299.3g	0%
Dietary Fiber 94.2g	0%
Total Sugars 129.8g
Protein 72.7g	0%

Vitamin D 0IU	0%
Calcium 816.6mg	0%
Iron 27.3mg	0%
Potassium 7746.5mg	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: 34.6%

Protein: 12.8%

Carbs: 52.6%