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Mediterranean Eggplant Stew (Gluten-Free, Soy-Free, Dairy-Free)

Name: Mediterranean Eggplant Stew (Gluten-Free, Soy-Free, Dairy-Free)
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Ingredients: 2 medium eggplants, diced into large chunks; 2 red bell peppers, chopped; 1 large onion, sliced; 3 cloves garlic, minced; 1 can (400g) crushed tomatoes (or 4 fresh tomatoes, chopped); 3 tbsp extra virgin olive oil; 1 tsp smoked paprika; 1 tsp dried oregano; Salt and black pepper to taste; Optional: fresh basil or parsley for garnish; Optional: gluten-free bread or rice for serving

Category:

Main Course

Difficulty: Easy

Serves:

4 people

Prep Time: 15 Minutes

Cook Time: 35 Minutes

Rating:

(0.00/5)

June 24, 2025 by Chef Molly

A rustic and comforting stew featuring tender eggplant, bell peppers, and tomatoes in a rich olive oil and garlic base. Naturally vegan, gluten-free, soy-free, and dairy-free — this dish is perfect for cozy meals or as a vibrant side.

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What You’ll Need:

2 medium eggplants, diced into large chunks
2 red bell peppers, chopped
1 large onion, sliced
3 cloves garlic, minced
1 can (400g) crushed tomatoes (or 4 fresh tomatoes, chopped)
3 tbsp extra virgin olive oil
1 tsp smoked paprika
1 tsp dried oregano
Salt and black pepper to taste
Optional: fresh basil or parsley for garnish
Optional: gluten-free bread or rice for serving

Prepration for:Mediterranean Eggplant Stew (Gluten-Free, Soy-Free, Dairy-Free)

Step 1/5

Salt the Eggplant: Place the diced eggplant in a colander, sprinkle with salt, and let it sit for 15 minutes to draw out bitterness. Rinse and pat dry.

Step 2/5

Sauté the Base: In a large skillet or pot, heat olive oil over medium heat. Add sliced onions and sauté for 3–4 minutes until translucent. Add garlic and cook for 1 minute more.

Step 3/5

Cook the Vegetables: Add bell peppers and eggplant to the skillet. Sauté for 8–10 minutes, stirring often, until slightly browned and softened.

Step 4/5

Simmer with Tomatoes: Add crushed tomatoes, paprika, oregano, salt, and pepper. Stir well and bring to a low simmer. Cover and cook for 20 minutes, stirring occasionally, until all vegetables are tender and the flavors have melded.

Step 5/5

Garnish and Serve: Taste and adjust seasoning if needed. Garnish with fresh herbs and serve warm with gluten-free bread or rice.

Chef's Tips & Notes

Serving Suggestions: Serve as a standalone vegan main dish. Pairs well with polenta, quinoa, or gluten-free flatbreads, Add a protein like chickpeas or tofu if desired

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Mediterranean Eggplant Stew (Gluten-Free, Soy-Free, Dairy-Free)

Directions

Step 1

Salt the Eggplant:
Place the diced eggplant in a colander, sprinkle with salt, and let it sit for 15 minutes to draw out bitterness. Rinse and pat dry.

Step 2

Sauté the Base:
In a large skillet or pot, heat olive oil over medium heat. Add sliced onions and sauté for 3–4 minutes until translucent. Add garlic and cook for 1 minute more.

Step 3

Cook the Vegetables:
Add bell peppers and eggplant to the skillet. Sauté for 8–10 minutes, stirring often, until slightly browned and softened.

Step 4

Simmer with Tomatoes:
Add crushed tomatoes, paprika, oregano, salt, and pepper. Stir well and bring to a low simmer. Cover and cook for 20 minutes, stirring occasionally, until all vegetables are tender and the flavors have melded.

Step 5

Garnish and Serve:
Taste and adjust seasoning if needed. Garnish with fresh herbs and serve warm with gluten-free bread or rice.

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Mediterranean Eggplant Stew (Gluten-Free, Soy-Free, Dairy-Free)

What You’ll Need:

Prepration for:Mediterranean Eggplant Stew (Gluten-Free, Soy-Free, Dairy-Free)

Chef's Tips & Notes

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Mini Pancake Bites with Strawberry Sauce

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Need Some Help?

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