Flavorful Tomato Eggplant Stew
A comforting Mediterranean-style tomato eggplant stew made with garlic, chili flakes, and crushed tomatoes. It’s rich in fiber, naturally vegan, and finished with fresh herbs for brightness. Perfect as a side dish, light main, or meal-prep option.
Equipment
- 1 large saucepan with lid
- 1 cutting board
- 1 sharp knife
- 1-Colander
- 1 kitchen towel
- 1 wooden spoon or spatula
- 2 medium bowls (for prepping and holding eggplant)
Ingredients
- 2 medium eggplants about 2 lbs, cut into 1-inch cubes
- Fine sea salt to taste
- Freshly ground black pepper to taste
- 2 tablespoons extra virgin olive oil divided, as needed
- 1 small red or white onion finely diced
- 4 garlic cloves minced
- 1 teaspoon dried oregano
- ¼ to ¾ teaspoon red chili flakes adjust to taste
- 1 ¾ cups crushed tomatoes
- Fresh herbs basil, parsley, cilantro, or dill, for garnish
Instructions
- Prepare and Sweat the Eggplant: Start by cutting the eggplants into even 1-inch cubes, ensuring they are bite-sized but not too small (they shrink as they cook). Place a layer of cubes in a colander and generously sprinkle them with fine sea salt. Continue layering and salting until all pieces are coated. This process helps draw out excess water and bitterness from the eggplant. Let the cubes rest for 15–30 minutes, during which time you’ll notice beads of moisture forming on the surface. When the eggplant looks “sweaty,” transfer the cubes to a clean kitchen towel and gently pat them dry. This step ensures a silky texture and prevents sogginess in the stew.
- Sauté and Brown the Eggplant: Place a large, deep saucepan over medium heat and drizzle in about 1 tablespoon of olive oil. Once the oil shimmers, add half of the eggplant cubes. Season lightly with salt and freshly ground pepper, then toss to coat them evenly in oil. Cover the pot with a lid to help them soften while still stirring occasionally so the pieces don’t stick. Cook until the eggplant turns golden brown on the outside and tender all the way through, about 8–10 minutes. Remove the batch to a plate and repeat with the remaining cubes, adding a touch more oil if needed. Browning the eggplant in two batches prevents overcrowding and ensures each piece develops a rich, caramelized flavor.
- Cook the Aromatics: With the eggplant set aside, return the pot to medium heat and drizzle in a bit more olive oil if the pan looks dry. Add the finely diced onion along with a small pinch of salt. Sauté, stirring occasionally, until the onion turns soft, translucent, and fragrant—this should take about 5–7 minutes. Then add the minced garlic, dried oregano, and red chili flakes (starting with ¼ teaspoon for mild heat and adding more later if you prefer a stronger kick). Stir for about 30 seconds, just until the garlic becomes aromatic but not browned, to avoid bitterness. This fragrant base will infuse the stew with Mediterranean depth.
- Combine the Eggplant with Tomatoes: Return all the browned eggplant cubes to the pot, folding them into the onion mixture. Pour in the crushed tomatoes and stir everything together until the eggplant is well coated in sauce. The tomato base should cling to the cubes and start bubbling gently. Reduce the heat to low and cover with a tight-fitting lid. Allow the stew to simmer slowly for about 15 minutes, stirring occasionally. This gentle cooking helps the eggplant absorb the tomato’s tanginess and the spices’ warmth, creating a melt-in-your-mouth texture.
- Taste and Adjust Seasoning: After simmering, uncover the pot and give the stew a good stir. Taste a piece of eggplant and the sauce. If needed, add more salt, pepper, or chili flakes to suit your preference. For a brighter flavor, you can drizzle in a touch more olive oil or a squeeze of lemon juice. The stew should taste balanced—savory, slightly spicy, and rich without being heavy.
- Finish with Fresh Herbs and Serve: Right before serving, sprinkle a handful of freshly chopped herbs—such as parsley, basil, dill, or cilantro—over the stew. These herbs add freshness and color, balancing the richness of the cooked eggplant and tomatoes. Spoon the stew into bowls and serve it hot as a side dish, over fluffy rice, with crusty bread, or even as a topping for cooked grains like quinoa. The dish can also stand alone as a light vegan main, thanks to its hearty texture and nourishing profile.
Notes
- No need to peel the eggplant—its skin is tender and adds both flavor and nutrients.
- Salting the eggplant before cooking removes excess water and bitterness, ensuring a creamy texture.
- Use high-quality crushed tomatoes for the best depth of flavor.
- Adjust chili flakes according to your spice preference; start mild and add more if desired.
- Fresh herbs added at the end brighten the stew and keep the flavors balanced.
