Italian Eggplant & Zucchini Stew: Low-Carb, Flavorful Recipe

Dive into the vibrant flavors of the Mediterranean with this hearty and healthy Eggplant & Zucchini Stew. This low-carb recipe is bursting with the rich taste of roasted eggplant and zucchini, perfectly complemented by savory herbs and a touch of aromatic garlic. It's a simple yet elegant dish, ideal for a weeknight meal or a sophisticated gathering. The vibrant colors alone will entice your appetite, promising a wholesome and satisfying experience. Forget complicated recipes and lengthy prep times; this stew is surprisingly quick and easy to assemble.

This flavorful stew is surprisingly versatile, adaptable to your preferred spice level and readily customizable with additions like sun-dried tomatoes, olives, or feta cheese. Ready to experience the delicious simplicity of this recipe? Let's embark on a culinary journey together with the step-by-step instructions below.

Tools Needed

  • Dutch oven pan

Ingredients

  • Zucchini: 4 medium
  • Eggplant: 1 medium
  • Yellow pepper: 1
  • Garlic cloves: 3
  • Tomatoes: 2 whole (or grape/cherry tomatoes)
  • Extra virgin olive oil: 4 tablespoons
  • Salt: 1 teaspoon + 1 teaspoon
  • Vegetable stock: 1 cup
  • Tomato paste: 3 tablespoons
  • Tomato puree: null
  • Red wine: 1/2 cup (optional)
  • Chili pepper flakes: null
  • Oregano or basil: null
  • Fresh black pepper: null
  • Pitted olives: 1 cup
  • Chopped flat parsley: null

Step-by-Step Instructions

Step 1. Prepare the Vegetables

  • Cut zucchini in half, then in half again lengthwise, and cube into 1-2 inch pieces. Set aside.
  • Cut eggplant into 1-2 inch squares. Ensure the eggplant is firm and without bruises. You can leave the skin on or remove it.
  • Quarter the yellow pepper, remove ribs and seeds, and cut into 1/2-1 inch slices, then into small squares.
  • Split garlic cloves down the center, peel, and mince finely.
Cut zucchini in half, then in half again lengthwise, and cube into 1-2 inch pieces. Set aside.Cut eggplant into 1-2 inch squares. Ensure the eggplant is firm and without bruises. You can leave the skin on or remove it.Quarter the yellow pepper, remove ribs and seeds, and cut into 1/2-1 inch slices, then into small squares.Split garlic cloves down the center, peel, and mince finely.
Prepare the Vegetables
  • Chop the tomatoes (or halve grape/cherry tomatoes).
Chop the tomatoes (or halve grape/cherry tomatoes).
Prepare the Vegetables

Step 2. Sauté and Simmer the Stew

  • Heat olive oil in a Dutch oven. Test with eggplant to ensure oil is hot enough for searing.
  • Add eggplant to the hot oil, stir in 1 teaspoon salt and cook for about 5 minutes.
  • Add zucchini, stir well from the bottom up.
  • Add yellow peppers, garlic, and chopped tomatoes to the pan.
Heat olive oil in a Dutch oven. Test with eggplant to ensure oil is hot enough for searing.Add eggplant to the hot oil, stir in 1 teaspoon salt and cook for about 5 minutes.Add zucchini, stir well from the bottom up.Add yellow peppers, garlic, and chopped tomatoes to the pan.
Sauté and Simmer the Stew
  • Stir well to combine all ingredients.
  • Add vegetable stock and tomato paste. Stir in.
  • Stir in tomato puree (or crushed tomatoes).
  • Add red wine (optional).
Stir well to combine all ingredients.Add vegetable stock and tomato paste. Stir in.Stir in tomato puree (or crushed tomatoes).Add red wine (optional).
Sauté and Simmer the Stew
  • Cover and cook for about 10 minutes, stirring occasionally.
Cover and cook for about 10 minutes, stirring occasionally.
Sauté and Simmer the Stew

Step 3. Season and Finish

  • Add chili pepper flakes (or oregano/basil), remaining salt, and fresh black pepper. Stir.
  • Cover and cook a little longer.
  • Add pitted olives and stir.
  • Stir in chopped parsley (or other herbs).
Add chili pepper flakes (or oregano/basil), remaining salt, and fresh black pepper. Stir.Cover and cook a little longer.Add pitted olives and stir.Stir in chopped parsley (or other herbs).
Season and Finish

Step 4. Serve

  • Serve.
Serve.
Serve

Read more: Comforting Italian White Bean & Sausage Stew Recipe

Tips

  • Choose firm eggplants without bruises.
  • Grape or cherry tomatoes can be substituted for whole tomatoes.
  • Any kind of olives can be used.
  • Basil or oregano can be substituted for parsley.

Nutrition

  • N/A

FAQs

1. Can I make this stew ahead of time?

Yes! This stew tastes even better the next day. Store it in an airtight container in the refrigerator for up to 3 days.

2. What can I substitute for the eggplant?

Butternut squash or other firm winter squash would work well as a substitute, offering a similar texture and sweetness.


This Italian Eggplant & Zucchini Stew offers a delicious and satisfying low-carb meal that’s surprisingly easy to make. Enjoy the vibrant flavors and the comforting warmth of this versatile dish, perfect for any occasion. Buon appetito!