Soy-Free Savory Stewed Eggplant

Dive into the rich, earthy flavors of this Soy-Free Savory Stewed Eggplant—a hearty, plant-based dish that's as comforting as it is wholesome. Perfectly tender cubes of eggplant are simmered alongside sweet red bell peppers, juicy tomatoes, and a medley of warm spices, including cumin, coriander, and paprika. This recipe skips the soy-based ingredients, making it a fantastic choice for those with dietary restrictions, while still delivering a bold, umami-packed experience. Balanced with the freshness of garlic, onion, and a sprinkle of parsley, this stew comes together in just an hour and pairs beautifully with crusty bread, fluffy rice, or even quinoa. Whether you're seeking a nutrient-packed vegan dinner idea or a crowd-pleasing side dish, this savory eggplant stew is a delicious and versatile option for every table.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pieces medium eggplants
• 3 tablespoons olive oil
• 1 piece medium onion, diced
• 4 pieces garlic cloves, minced
• 1 piece red bell pepper, diced
• 1 can (14 ounces) canned chopped tomatoes
• 1 cup vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Begin by preparing the eggplants: slice them into 1-inch cubes. Place the cubes in a colander, sprinkle with salt, and let them sit for 15 minutes to draw out any bitterness. Rinse and pat dry with a clean kitchen towel.

Step 2

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent.

Step 3

Add the minced garlic and cook for an additional 1 minute, stirring frequently to prevent burning.

Step 4

Introduce the diced red bell pepper to the pot and cook for another 2-3 minutes, stirring occasionally.

Step 5

Add the chopped eggplant to the pot and cook for about 5 minutes, stirring often until they start to soften.

Step 6

Pour in the canned chopped tomatoes along with their juices and stir well to combine with the vegetables.

Step 7

Add the vegetable broth, ground cumin, ground coriander, paprika, dried oregano, salt, and black pepper to the pot. Stir everything together to ensure the spices are well distributed.

Step 8

Bring the mixture to a simmer. Once simmering, lower the heat, cover, and let it stew gently for 30 minutes. Stir occasionally to prevent sticking and ensure even cooking.

Step 9

After 30 minutes, check the eggplants for tenderness. They should be very soft and infused with the stew's flavors.

Step 10

Taste and adjust the seasoning if needed. Remove from heat and stir in the chopped fresh parsley.

Step 11

Serve hot, either on its own or accompanied by crusty bread or rice for a satisfying meal.

Nutrition Facts

Serving size	(1536.0g)

Amount per serving	% Daily Value*
Calories	810.3

Total Fat 47.6g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 4.7g
Cholesterol 0mg	0%
Sodium 3449.0mg	0%
Total Carbohydrate 91.2g	0%
Dietary Fiber 28.2g	0%
Total Sugars 44.1g
Protein 17.5g	0%

Vitamin D 0IU	0%
Calcium 274.8mg	0%
Iron 9.5mg	0%
Potassium 3004.7mg	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: 49.6%

Protein: 8.1%

Carbs: 42.3%