Eggplant stew

Eggplant stew with tomatoes – A delicious, simple, and healthy recipe

Preparation time: 15 minutes
Cooking time: 6 hours (slow cooker)
Total time: 6 hours 15 minutes
Number of servings: 4-6

Welcome to the world of delicious flavors and textures! Today we will explore a wonderful recipe for eggplant stew with tomatoes, perfect for a summer meal or a light and healthy dinner. This recipe is a smooth combination of vegetables with Mediterranean flavors that will turn any meal into a feast.

A brief story about eggplant stew

Eggplant stew has its roots in the culinary traditions of many cultures, being appreciated for its versatility. Eggplants, often called "vegetable caviar" due to their creamy texture, are rich in antioxidants and nutrients, and when cooked slowly, they become extremely delicious. Tomatoes add a touch of acidity and freshness, while the spices beautifully complement this dish.

Necessary ingredients

- 1 large eggplant, cut into large cubes
- 4 ripe tomatoes, cut into large cubes
- 1 red onion, finely chopped
- 3-4 cloves of garlic, crushed
- 2 tablespoons of capers
- 2 tablespoons of pitted green olives, chopped
- 2 tablespoons of extra virgin olive oil
- 1 tablespoon of brown sugar
- 2 tablespoons of lemon juice
- 1 tablespoon of balsamic vinegar
- Salt and pepper, to taste
- A sprig of fresh oregano (or 1 teaspoon of dried oregano)

Preparation technique

1. Preparing the ingredients: Start by washing the eggplants and tomatoes well. Cut the eggplants into large cubes to maintain their texture during cooking. The tomatoes should also be cut into large cubes to integrate perfectly into the stew.

2. Chopping the onion and garlic: Finely chop the red onion and crush the garlic cloves. These will add a flavorful base to your dish.

3. Heating the oil: In a pan, add the olive oil and heat it over medium heat. Add the onion and garlic and sauté for 3-4 minutes until they become translucent and fragrant. This is an important step as sautéing the onion and garlic will intensify the flavors.

4. Adding the vegetables: Transfer the onion and garlic mixture to your slow cooker. Add the cut eggplants and tomatoes, along with the capers and green olives. These ingredients bring a salty and umami note to the dish.

5. Seasoning: Sprinkle the brown sugar, lemon juice, balsamic vinegar, salt, and pepper to taste. These ingredients are key to balancing the flavors – the sugar will counteract the acidity of the tomatoes, while the lemon will provide a special freshness.

6. Slow cooking: Mix everything well, then cover the slow cooker and set it to low for 6 hours. Slow cooking will allow the vegetables to harmonize and reveal all their flavors.

7. Finalizing the dish: About 30 minutes before serving, add fresh oregano (or dried) to enhance the flavors. Taste and adjust the seasoning according to your preferences.

Serving suggestions

Eggplant stew with tomatoes is versatile and can be served in various ways. You can enjoy it with a slice of fresh bread or with basmati rice for a more substantial meal. It also pairs wonderfully with crumbled feta cheese on top or with a few fresh basil leaves.

Variations of the recipe

If you want to experiment, you can add other vegetables like zucchini or bell peppers. Also, for a spicier version, you can add chili flakes. This stew can easily be adapted to your tastes, making it an ideal dish to unleash your creativity.

Nutritional information

This eggplant stew is rich in vitamins and minerals, providing essential fiber for healthy digestion. Eggplants are low in calories, having about 25 calories per 100 grams, while tomatoes are an excellent source of vitamin C. The combination of vegetables will provide you with important antioxidants and help you stay healthy and energized.

Frequently asked questions

- Can I use frozen eggplants?
While fresh eggplants provide the best texture, you can also use frozen eggplants. Make sure to let them thaw and drain well before adding them to the stew.

- Is this recipe vegan?
Absolutely! This eggplant stew is 100% vegan and healthy, perfect for anyone looking to eat healthier.

- Can I prepare it in advance?
Yes, the eggplant stew keeps very well in the refrigerator and can also be eaten the next day. In fact, the flavors intensify, making it even more delicious.

I encourage you to try this simple and quick recipe. Whether you prepare it for a family dinner or for a meal with friends, the eggplant stew with tomatoes will surely be appreciated by everyone. Let’s enjoy cooking and delicious meals together!