Nut-Free Savory Stewed Eggplant

Delightfully rich and comforting, Nut-Free Savory Stewed Eggplant is an irresistible plant-based dish bursting with Mediterranean-inspired flavors. This recipe transforms tender eggplant, sweet red bell peppers, and juicy tomatoes into a hearty, flavor-packed stew simmered in a fragrant herb-infused broth. Perfect for those with dietary restrictions, this nut-free, vegan-friendly recipe comes together in just an hour with simple pantry staples and fresh produce. Garnished with parsley for a pop of fresh flavor, it’s an inviting one-pot meal that can be served solo, or paired with crusty bread or fluffy rice for a complete, satisfying dinner. Whether you're meal prepping or cooking up a weeknight feast, this dish promises a healthy, savory experience that everyone will savor.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 medium eggplant
• 3 tablespoons olive oil
• 1 large onion
• 4 large garlic cloves
• 1 medium red bell pepper
• 3 large tomatoes
• 2 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Begin by rinsing the eggplants under cold water. Pat them dry with a clean towel and cut them into 1-inch cubes.

Step 2

Place the cubed eggplant in a colander, sprinkle with a pinch of salt, and let it sit for about 10 minutes. This will help remove any bitterness.

Step 3

Meanwhile, chop the onion and garlic finely, and dice the red bell pepper and tomatoes. Set these aside.

Step 4

In a large pot, heat the olive oil over medium heat. Once hot, add the onions and garlic and sauté until the onions are translucent and the garlic is fragrant, about 3-4 minutes.

Step 5

Add the red bell pepper to the pot and continue to sauté for another 2 minutes.

Step 6

Rinse the salted eggplant under cold water to remove excess salt, then pat dry with paper towels.

Step 7

Add the eggplant to the pot and stir well to coat with the oil and vegetables.

Step 8

Add the diced tomatoes to the pot, stirring them in with the eggplant mixture.

Step 9

Pour in the vegetable broth, and add the dried oregano, dried basil, salt, and black pepper. Stir until well combined.

Step 10

Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for 35-40 minutes. Stir occasionally to prevent sticking.

Step 11

Once the eggplant is tender and has absorbed the flavors, taste and adjust seasoning if needed.

Step 12

Garnish the stew with freshly chopped parsley before serving.

Step 13

Serve hot with a side of crusty bread or over a bed of rice, if desired.

Nutrition Facts

Serving size	(2242.3g)

Amount per serving	% Daily Value*
Calories	1066.4

Total Fat 50.3g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 6.5g
Cholesterol 0mg	0%
Sodium 4684.6mg	0%
Total Carbohydrate 142.5g	0%
Dietary Fiber 47.6g	0%
Total Sugars 67.3g
Protein 27.8g	0%

Vitamin D 0IU	0%
Calcium 338.8mg	0%
Iron 8.7mg	0%
Potassium 4944.0mg	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: 39.9%

Protein: 9.8%

Carbs: 50.3%