Eggplant and Tomato Stew
Eggplant and Tomato Stew is a comforting and flavorful dish that showcases the delightful combination of tender eggplant, aromatic herbs, and savory tomatoes. The stew’s simple yet robust flavors are enhanced by the cooking process, resulting in a hearty and satisfying meal.
INGREDIENTS
- 1 large eggplant, diced
- Salt for sweating eggplant
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (adjust to taste)
- 1 can (14 oz) diced tomatoes
- 1/2 cup vegetable broth or water
- Salt and pepper to taste
- Fresh basil leaves for garnish
- Grated Parmesan cheese (optional, for serving)
INSTRUCTIONS
Lay the diced eggplant on a baking sheet or in a colander. Sprinkle salt on the eggplant and let it sit for about 30 minutes to draw out excess moisture.
After 30 minutes, rinse the eggplant under cold water to remove the salt. Pat it dry with paper towels.
In a large pot, heat olive oil over medium heat.
Add chopped onion and sauté until it becomes translucent.
Stir in minced garlic, dried oregano, dried basil, and red pepper flakes. Cook for another minute until fragrant.
Add the diced eggplant to the pot and sauté for about 5-7 minutes, until it begins to soften.
Pour in the diced tomatoes (with their juice) and vegetable broth or water. Stir to combine.
Reduce the heat to low, cover the pot, and let the stew simmer for about 20-25 minutes, or until the eggplant is tender and the flavors have melded together.
Season the stew with salt and pepper to taste.
Assembling the Dish:
Ladle the Eggplant and Tomato Stew into serving bowls.
Garnish with fresh basil leaves and grated Parmesan cheese if desired.
TIPS
Customize the stew by adding other vegetables like bell peppers, zucchini, or mushrooms.
Serve the stew over cooked pasta, rice, or with crusty bread for dipping.
For extra richness, you can drizzle a little balsamic vinegar or olive oil over the stew before serving.
NUTRITION VALUE
- Calories: Approximately 150-200 kcal
- Protein: About 2-4g
- Carbohydrates: Around 20-25g
- Fat: Approximately 7-9g
