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.
- Chop the tomatoes (or halve grape/cherry tomatoes).
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.
- 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).
- Cover and cook for about 10 minutes, stirring occasionally.
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).
Step 4. 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!