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Eggplant, Zucchini, and Fresh Tomato Vegetable Stew

Eggplant, Zucchini and Fresh Tomato Stew

Eggplant, Zucchini, and Fresh Tomato Vegetable stew is good for weeknight meals. Whether you are a vegetarian, a vegan, or a meat eater, this dish will certainly complete your dinner.

This delicious stew is packed with fresh vegetables and a great option for vegetarians, vegans, and meat eaters. Eggplant, zucchini, and tomatoes are all incredibly healthy and provide a variety of nutrients. Eggplant is a good source of fiber and potassium, while zucchini is high in vitamins A and C. Tomatoes are a good source of lycopene, an antioxidant that has been linked to a number of health benefits.

The vegetable stew is also very easy to make. Saute the vegetables in a pot with herbs and spices, then add some vinegar and simmer until everything is cooked through. The stew is typically served with a side of rice and boiled plantain, but you can also serve it with quinoa, couscous, or another whole grain.

This stew is a great way to get your daily dose of vegetables. It is also a hearty and satisfying meal that is perfect for a cold winter day.

Here’s a breakdown of the ingredients for this Eggplant, Zucchini, and Fresh Tomato Vegetable Stew recipe:

  • 1 medium to large eggplant diced: This is the star of the show! Eggplant is a versatile vegetable with a slightly spongy texture and mild flavor. Dicing it ensures even cooking throughout the dish.
  • 2 tablespoons olive oil: Olive oil adds healthy fats and helps saute the vegetables, creating a flavorful base for the stew.
  • 1 garlic clove chopped: Garlic adds a pungent and aromatic kick. Chopping it finely distributes the flavor throughout the dish.
  • 1 small to medium zucchini diced or cubed: Zucchini is another summer squash with a mild flavor and refreshing crunch. Dicing or cubing it creates bite-sized pieces that cook quickly.
  • 1 cup red bell peppers diced: Red bell peppers add a touch of sweetness and vibrant color to the stew. Dicing them creates uniform pieces for even cooking.
  • 2 bunches of basil leaves chopped finely: Fresh basil is a key ingredient, bringing a bright and herbaceous flavor. Chopping it finely ensures it’s evenly distributed in every bite.
  • ¾ cup shallots sliced: Shallots are a type of onion with a milder flavor compared to regular onions. Slicing them adds a subtle oniony taste without overpowering the other ingredients.
  • 1 cup tomatoes fresh and chopped: Fresh tomatoes add juiciness, acidity, and a touch of sweetness. Chopping them ensures they release their juices and blend well with the other vegetables.
  • 1 teaspoon ground cumin: Cumin is a warm, earthy spice that complements the other flavors in the stew.
  • 1 teaspoon passionfruit vinegar or your preferred fruity vinegar: Passionfruit vinegar is a unique ingredient that adds a touch of tanginess and a subtle tropical flavor. If you don’t have it, you can substitute it with any other fruity vinegar, like white balsamic or rice vinegar.
Eggplant, Zucchini and Fresh Tomato vegetable Stew
Eggplant, Zucchini and Fresh Tomato Vegetable Stew

A Celebration of Freshness: Why Your Next Stew Should Star Eggplant and Zucchini

Stews are a classic comfort food, perfect for chilly evenings or anytime you crave a hearty and flavorful meal. But have you considered taking your stew to the next level with fresh, seasonal vegetables like eggplant and zucchini? Here’s why this combination is a winner:

The Power of Fresh Produce in vegetable stew:

  • Eggplant and Zucchini: These summer stars are nutritional powerhouses. Eggplant is a good source of fiber and potassium, while zucchini boasts vitamins A and C. They both add a delightful textural contrast – eggplant with its soft flesh and zucchini with its refreshing crunch.
  • Fresh Tomatoes: Ditch the canned variety! Fresh tomatoes burst with juicy flavor and essential vitamins. They add a natural sweetness and acidity that elevates the entire dish.

A Symphony of Fresh Aromas:

  • Fresh Spices and Herbs: Pre-ground spices can lose their potency over time. Freshly ground cumin, for example, releases a warm, earthy aroma that awakens the senses. Similarly, fresh basil leaves add a vibrant, herbaceous note that dried basil can’t replicate.

Benefits Beyond a Vegetable Stew Plate:

  • Seasonal Bounty: Using seasonal produce like eggplant and zucchini means they’re likely at their peak freshness and most affordable. You’re supporting local farmers and enjoying vegetables at their most flavorful.
  • Vibrant Color: Fresh ingredients bring a beautiful spectrum of colors to your stew. The rich purple of eggplant, vibrant green of zucchini, and red pops from tomatoes create a feast for the eyes even before you take a bite.
Eggplant, Zucchini and Fresh Tomato Vegetable Stew
Eggplant, Zucchini and Fresh Tomato Vegetable Stew

Here are some tips for making your eggplant and zucchini vegetable stew even better:

  • Drain the eggplant: Eggplant can absorb a lot of oil. To prevent a greasy stew, sprinkle the diced eggplant with salt and let it sit for 10-15 minutes. This draws out some of the moisture and helps it brown better without getting mushy. Rinse the eggplant briefly and pat it dry before adding it to the pan.
  • Cook in batches (optional): If your pan is crowded, the vegetables won’t brown properly and may steam instead of sauté. Consider cooking the vegetables in batches, especially the eggplant, to ensure they get nice golden edges.
  • Adjust the spice level: Cumin adds a warm earthiness, but the amount can be adjusted to your preference. Start with 1 teaspoon and taste as you go. You can always add a pinch more for a stronger kick.
  • Play with the vinegar: Passionfruit vinegar adds a unique touch, but if you don’t have it, substitute with another fruity vinegar like white balsamic or rice vinegar. You can even use a splash of red wine vinegar for a slightly different flavor profile.
  • Garnish with a sprinkle: For an extra pop of freshness, consider garnishing your stew with a sprinkle of chopped fresh parsley, chives, or even a squeeze of lemon juice before serving.

A Vegetable Stew with Soul:

Freshness isn’t just about taste. It’s about putting soul into your cooking. You’re creating a dish that celebrates nature’s bounty by incorporating fresh, seasonal vegetables and vibrant spices and herbs. Each spoonful becomes a testament to the simple pleasure of fresh, high-quality ingredients.

So, next time you’re craving a vegetable stew, consider this twist. Embrace the summer squash and elevate your comfort food with the power of fresh!

Here are a few recipe ideas to enjoy with the Eggplant, Zucchini, and Fresh Tomato Vegetable Stew recipe

Enjoy this Eggplant, Zucchini, and Fresh Tomato Vegetable Stew.

Source:

Health Benefits of Zucchini: https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-zucchini.html

Health Benefits of Eggplant: https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-eggplant.html

Eggplant, Zucchini and Fresh Tomato Stew

Eggplant, Zucchini and Fresh Tomato Stew

Eggplant, Zucchini and Fresh Tomato Stew, a delicious dish that can easily fool some carnivores into eating less meat. Best enjoyed with a side of grains.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Side Dish, Side Dishes
Servings 6
Calories 101 kcal

Ingredients
  

  • 1 medium to large eggplant diced
  • 2 tablespoons olive oil
  • 1 garlic clove chopped
  • 1 small to medium zucchini diced or cubed
  • 1 cup red bell peppers diced
  • 2 bunches basil leaves chopped finely
  • ¾ cup shallots sliced
  • 1 cup tomatoes fresh and chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon passionfruit vinegar or your preferred fruity vinegar

Instructions
 

  • Gather your ingredients: Wash and chop all the vegetables and herbs. Have them within easy reach for a smooth cooking flow.
  • Sauté the aromatics: Heat the oil in a large skillet or pan over medium heat. Add the shallots and garlic. Cook for 3-5 minutes, stirring occasionally. Be careful not to brown them, but you want them to soften and become fragrant.
  • Introduce the base flavors: Add the chopped tomatoes and fresh basil. Cook for an additional 2 minutes, allowing the flavors to meld.
  • Build the veggie medley: Toss in the diced red peppers, zucchini, ground cumin, salt, and pepper. Stir well to combine everything.
  • Simmer and steam: Cover the pan and let the vegetables simmer for 5 minutes. This allows them to soften slightly while trapping the steam for additional flavor.
  • Incorporate the eggplant and finish: Uncover the pan and add the diced eggplant. Give it a good stir to coat it with the flavorful sauce. Drizzle in the passionfruit vinegar and adjust the seasoning with salt and pepper to your taste. Cover once more and simmer for 8-10 minutes, or until the vegetables are tender-crisp.
  • Serve and enjoy: Your delicious stew is ready! Serve it hot alongside your main course or pair it with a fluffy rice dish for a complete meal.

Notes

  • Do not add any water. The veggies will cook in their own liquid.
  • Here are some tips for making your eggplant and zucchini stew even better:
    • Drain the eggplant: Eggplant can absorb a lot of oil. To prevent a greasy stew, sprinkle the diced eggplant with salt and let it sit for 10-15 minutes. This draws out some of the moisture and helps it brown better without getting mushy. Rinse the eggplant briefly and pat it dry before adding it to the pan.
    • Cook in batches (optional): If your pan is crowded, the vegetables won’t brown properly and may steam instead of sauté. Consider cooking the vegetables in batches, especially the eggplant, to ensure they get nice golden edges.
    • Adjust the spice level: Cumin adds a warm earthiness, but the amount can be adjusted to your preference. Start with 1 teaspoon and taste as you go. You can always add a pinch more for a stronger kick.
    • Play with the vinegar: Passionfruit vinegar adds a unique touch, but if you don’t have it, substitute with another fruity vinegar like white balsamic or rice vinegar. You can even use a splash of red wine vinegar for a slightly different flavor profile.
    • Garnish with a sprinkle: For an extra pop of freshness, consider garnishing your stew with a sprinkle of chopped fresh parsley, chives, or even a squeeze of lemon juice before serving.

Nutrition

Serving: 1gramsCalories: 101kcalCarbohydrates: 13gProtein: 3gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 11mgPotassium: 487mgFiber: 4gSugar: 8gVitamin A: 1213IUVitamin C: 46mgCalcium: 36mgIron: 1mg

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword 30 minutes meals, eggplant and tomato stew, eggplant stew, Vegetable Dish, zucchini stew
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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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Corn Allergy:

Always choose ingredients without corn or corn derivatives.

Originally published on October 29, 2016. Revised and updated.

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