EGGPLANT TOMATO STEW WITH CAPSICUM AND CUMIN

EGGPLANT TOMATO STEW WITH CAPSICUM AND CUMIN

Eggplant Tomato Stew With Capsicum And Cumin is a deeply satisfying and earthy one-pot meal rich in plant-based flavour. Cubed aubergine softens beautifully in a simmering tomato base, enhanced by the sweet crunch of capsicum and the warmth of ground cumin. This dish is perfect for lovers of Mediterranean and Middle Eastern cuisine, which requires only a handful of pantry staples. Olive oil spray keeps the fat content low, while the broth creates a comforting, soupy texture ideal for cooler evenings. It’s both nourishing and hearty without being heavy, making it perfect as a main meal or a strong side. The cumin adds subtle smokiness and depth, balancing the acidity of tomatoes and the mellow softness of eggplant. Quick to prepare and easily scalable for batch cooking, this Eggplant Tomato Stew With Capsicum And Cumin delivers on both nutrition and taste, ideal for busy weekdays or leisurely plant-based dinners.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Fall

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Low Fat, Healthy, Quick & Easy, High Fibre, Low/ No Sugar, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

The following ingredients are required for the preparation of Eggplant Tomato Stew With Capsicum And Cumin:

• 50 grams | 1.76 ounces | ½ cup cubed eggplant
• 120 grams | 4.23 ounces | ½ cup crushed tomatoes
• 30 grams | 1.06 ounces | ¼ cup diced capsicum
• 1 gram | 0.04 ounces | ½ teaspoon cumin
• 120 millilitres | 4.06 fluid ounces | ½ cup broth
• 2 grams | 0.01 ounces | olive oil spray

FULL NUTRITIONAL INFORMATION

• Calories: 87 kilocalories
• Total Fat: 0.9 grams
• Saturated Fat: 0.1 grams
• Carbohydrates: 19.1 grams
• Fibre: 4.8 grams
• Sugar: 8.0 grams
• Protein: 2.9 grams
• Sodium: 164 milligrams
• Calcium: 39 milligrams
• Iron: 0.8 milligrams
• Potassium: 512 milligrams

PREPARATION

These steps are followed for the preparation of Eggplant Tomato Stew With Capsicum And Cumin:

• Preparation Ingredients: Wash and cube the eggplant. Dice the capsicum finely.
• Heat Pan: Lightly coat a saucepan with olive oil spray and heat over medium flame.
• Sauté Vegetables: Add eggplant and capsicum, sauté for 5 to 6 minutes until softened slightly.
• Add Tomatoes: Pour in crushed tomatoes and stir to coat the vegetables.
• Pour Broth: Add vegetable broth and stir in cumin evenly.
• Simmer: Reduce heat, cover, and simmer for 12 to 15 minutes until eggplant is fully tender.
• Season: Add salt and pepper to taste, stirring occasionally to prevent sticking.
• Serve: Ladle into a bowl and garnish with fresh parsley or a drizzle of olive oil if desired.

PREPARATION TIME

5 minutes

COOKING TIME

15 minutes

TIPS

Here are some helpful tips for the preparation of Eggplant Tomato Stew With Capsicum And Cumin:

• Sweat The Eggplant: If you have time, sprinkle cubed eggplant with salt and let it sit for 10 minutes, then rinse to remove bitterness.
• Chop Evenly: Uniform pieces cook more evenly and look more appealing.
• Use Non-Stick Pan: Prevents eggplant from absorbing too much oil while cooking.
• Broth Quality: Choose low-sodium broth for full flavour control and a cleaner taste.
• Watch The Simmer: Keep a gentle bubble so the stew thickens but doesn’t burn at the base.

VARIATIONS

• Add Chickpeas: Stir in ¼ cup cooked chickpeas to increase protein and make the dish more filling.
• Spice Blend: Swap cumin for ras el hanout or add smoked paprika for deeper flavour.
• Add Leafy Greens: Toss in spinach or kale during the final 2 minutes for added nutrients.
• Make It Creamy: Add a tablespoon of tahini before serving for a rich and nutty undertone.
• Tomato Boost: Include sun-dried tomatoes for a more intense tomato flavour.

PREPPING AND STORAGE

• Refrigerate: Store cooled stew in an airtight container for up to 4 days.
• Freeze: Freeze in a labelled container for up to 2 months. Defrost in the refrigerator overnight before reheating.
• Reheat Gently: Warm on the hob over medium heat, adding a splash of water or broth to restore texture.
• Batch Cooking Tip: Double or triple the recipe and portion out into containers for meal preparation.