Soy-Free Hearty Aubergine Stew

Dive into a bowl of ultimate comfort with this Soy-Free Hearty Aubergine Stew, a wholesome plant-based dish bursting with Mediterranean-inspired flavors. Tender aubergine cubes are simmered alongside vibrant carrots, zucchini, and bell pepper in a rich tomato broth infused with smoky paprika, thyme, and oregano. Protein-packed chickpeas add substance, making this stew as nourishing as it is satisfying. Perfect for cozy weeknight dinners, this vegan and allergy-friendly recipe is both hearty and healthy, with no soy or dairy in sight. Serve it steaming hot with crusty bread or over rice, and don’t forget the fresh parsley garnish for a bright, herbal finish that ties everything together. Ready in just over an hour, this one-pot meal is a flavorful way to warm both heart and soul!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 medium aubergines (eggplants)
• 3 tablespoons olive oil
• 1 large onion, diced
• 4 garlic cloves, minced
• 2 medium carrot, sliced
• 2 celery stalks, sliced
• 1 large red bell pepper, diced
• 1 medium zucchini, sliced
• 28 ounces canned tomatoes, crushed
• 2 cups vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1.5 cups cooked chickpeas
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Begin by cutting the aubergines into 1-inch cubes and season them with salt. Place in a colander and set aside for 15 minutes to drain excess moisture.

Step 2

Rinse the aubergines and pat them dry with paper towels.

Step 3

In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté for 5-7 minutes until translucent.

Step 4

Stir in the minced garlic, sliced carrots, celery, red bell pepper, and zucchini. Cook for another 5 minutes until vegetables begin to soften.

Step 5

Add the remaining 1 tablespoon of olive oil and the aubergine cubes to the pot. Sauté for about 5 minutes until the aubergines start to brown.

Step 6

Pour in the crushed tomatoes and vegetable broth. Add the bay leaf, dried thyme, oregano, smoked paprika, salt, and black pepper. Stir well to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 30 minutes, stirring occasionally.

Step 8

Add the cooked chickpeas and continue to simmer uncovered for an additional 10 minutes, until the stew thickens slightly and the flavors meld together.

Step 9

Remove the bay leaf and adjust the seasoning with more salt and pepper if needed.

Step 10

Garnish the stew with fresh chopped parsley before serving.

Nutrition Facts

Serving size	(3066.8g)

Amount per serving	% Daily Value*
Calories	1656.2

Total Fat 59.2g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 5.4g
Cholesterol 0mg	0%
Sodium 5762.7mg	0%
Total Carbohydrate 248.8g	0%
Dietary Fiber 76.5g	0%
Total Sugars 98.7g
Protein 57.5g	0%

Vitamin D 0IU	0%
Calcium 662.2mg	0%
Iron 22.1mg	0%
Potassium 6585.2mg	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: 30.3%

Protein: 13.1%

Carbs: 56.6%