Mediterranean Diet Savory Stewed Eggplant

Transform your dinner table into a Mediterranean escape with this vibrant and hearty *Mediterranean Diet Savory Stewed Eggplant*. This one-pot, plant-based recipe is a celebration of wholesome ingredients like tender eggplant, sweet red bell peppers, briny kalamata olives, and capers, all simmered in a luscious tomato base infused with oregano and thyme. Perfect for those following a Mediterranean diet, this dish is not only healthy but also bursting with bold, sun-soaked flavors. Ready in just about an hour, it’s an excellent choice for busy weeknights or as a satisfying main course or side dish. Serve it with crusty bread, fluffy couscous, or your favorite grain to soak up every drop of the rich, savory sauce. Whether you’re looking to elevate your vegetarian repertoire or embrace Mediterranean-inspired eating, this recipe is sure to become a weeknight favorite!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 medium eggplant
• 3 tablespoons extra virgin olive oil
• 1 large onion
• 4 garlic cloves
• 14 ounces canned diced tomatoes
• 1 medium red bell pepper
• 0.5 cup kalamata olives
• 2 tablespoons capers
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Begin by washing and peeling the eggplants if preferred. Cut them into 1-inch cubes and place them in a colander. Sprinkle the eggplant cubes with a generous amount of salt to help remove any bitterness. Let them sit for about 20 minutes, then rinse and pat dry with a clean towel.

Step 2

In a large skillet or pot, heat the olive oil over medium heat. Dice the onion finely and add it to the skillet. Sauté for about 5 minutes until the onion is translucent.

Step 3

Mince the garlic cloves and add them to the onion. Cook for an additional minute until the garlic is fragrant.

Step 4

Next, add the cubed eggplant to the skillet. Stir well to coat the eggplant with the onion and garlic mixture and cook for 5 minutes.

Step 5

Dice the red bell pepper and add it to the skillet along with the canned diced tomatoes, including their juice.

Step 6

Stir in the kalamata olives, capers, dried oregano, dried thyme, salt, and black pepper. Mix well to combine all the ingredients.

Step 7

Lower the heat to a simmer, cover the skillet, and cook for approximately 30-35 minutes, stirring occasionally until the eggplant is tender and has absorbed the flavors of the tomato and herbs.

Step 8

Remove from heat. Finely chop the fresh parsley and sprinkle it over the stewed eggplant before serving.

Step 9

Serve the savory stewed eggplant hot, optionally with crusty bread or as a topping for rice or couscous.

Nutrition Facts

Serving size	(1838.6g)

Amount per serving	% Daily Value*
Calories	1236.6

Total Fat 87.0g	0%
Saturated Fat 13.1g	0%
Polyunsaturated Fat 4.1g
Cholesterol 7.9mg	0%
Sodium 4710.2mg	0%
Total Carbohydrate 112.6g	0%
Dietary Fiber 51.4g	0%
Total Sugars 60.1g
Protein 18.6g	0%

Vitamin D 0IU	0%
Calcium 438.8mg	0%
Iron 11.3mg	0%
Potassium 3807.2mg	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: 59.9%

Protein: 5.7%

Carbs: 34.4%