EGGPLANT AND TOMATO STEW
Eggplant and Tomato Stew is a rustic Mediterranean-inspired dish that brings together tender eggplant, juicy tomatoes and aromatic garlic for a comforting and nutrient-rich meal. This simple yet flavourful stew is simmered with olive oil and oregano, delivering depth and warmth with every spoonful. Ideal as a side dish, light main or a part of a mezze platter, this dish is both satisfying and low in calories. It’s naturally vegan, gluten-free and made using only whole-food ingredients, making it a perfect option for a healthy lifestyle. With its hearty texture and vibrant taste, it’s suitable for weeknight dinners or casual gatherings. The rich umami from the eggplant balances beautifully with the acidity of the tomatoes and the earthy herbs. Easy to prepare in one pan, this dish celebrates the essence of Mediterranean home cooking while being quick and convenient for modern life.
RECIPE CATEGORY
Soups & Stews
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Simmer
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
Here is a list of ingredients for Eggplant and Tomato Stew:
- ¼ cup eggplant, diced
- ¼ cup diced tomatoes
- ½ teaspoon olive oil
- ½ teaspoon garlic, minced
- ¼ teaspoon dried oregano
FULL NUTRITIONAL INFORMATION
- Calories: 37.4 kcal
- Carbohydrates: 3.9 g
- Protein: 0.8 g
- Fat: 2.5 g
- Saturated Fat: 0.3 g
- Fiber: 1.9 g
- Sugar: 2.3 g
- Sodium: 69.8 mg
- Potassium: 170.3 mg
- Calcium: 28.2 mg
- Iron: 0.5 mg
PREPARATION
These steps are followed for the preparation of Eggplant and Tomato Stew:
- Prepare Ingredients: Dice the eggplant and tomatoes. Mince the garlic if not pre-minced.
- Heat Olive Oil: In a small saucepan, heat olive oil over medium heat.
- Sauté Garlic: Add minced garlic and cook for about 30 seconds, stirring constantly to prevent burning.
- Add Eggplant: Stir in the diced eggplant and sauté for 2–3 minutes until it starts to soften.
- Add Tomatoes And Oregano: Mix in the diced tomatoes and dried oregano. Stir to combine thoroughly.
- Simmer Covered: Reduce heat to low, cover the pan and let the stew simmer for 10–12 minutes or until the eggplant is tender and the sauce has thickened.
- Serve Warm: Remove from heat and serve immediately. Optionally, garnish with fresh parsley or a drizzle of olive oil.
PREP TIME
5 minutes
COOKING TIME
12 minutes
TIPS
- Dice Eggplant Evenly: Uniform pieces ensure even cooking and prevent mushiness.
- Salt Optional: If desired, add a pinch of salt to enhance the stew’s flavour.
- Use A Lid: Keeping the pot covered helps to retain moisture and steams the eggplant for a tender texture.
- Avoid Overcrowding: If doubling the recipe, use a larger pan to avoid soggy vegetables.
- Stir Occasionally: Prevent sticking or burning by giving the stew an occasional stir while simmering.
VARIATIONS
- Add Chickpeas: Stir in a few tablespoons of cooked chickpeas for protein.
- Include Bell Peppers: Add colour and sweetness with finely chopped bell peppers.
- Spice It Up: Add a pinch of crushed red pepper flakes for heat.
- Herb Enhancements: Use fresh thyme or rosemary for a flavourful twist.
- Serve With Grains: Spoon over couscous, brown rice or quinoa for a complete meal.
PREPPING AND STORAGE
- Fridge Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a saucepan over low heat or microwave until hot.
- Freezing Instructions: Cool completely, then store in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator and reheat gently.
- Meal Prep Tip: Make a larger batch and portion it into containers for ready-to-eat weekday lunches or dinner sides.