Italian Eggplant Stew Recipe

I absolutely adore this recipe because it transforms simple veggies like eggplant and bell peppers into a rich, flavorful stew with just a hint of spice thanks to the red pepper flakes. Plus, it’s super comforting and perfect for those cozy nights when all you want is something wholesome and delicious, topped with a bit of Parmesan magic!

One of my favorite dishes to prepare is Italian Eggplant Stew, a delicious and nutritious meal that is loaded with flavor. I combine diced eggplant, chopped onion, and minced garlic, and sauté them in good-quality olive oil.

I then add crushed tomatoes, diced bell peppers, and a generous amount of fresh herbs—oregano and basil, mostly. I finish the dish with capers and red pepper flakes, serve it over a good-looking hunk of polenta or with crusty bread, and call it dinner.

Ingredients

Eggplants:
High in fiber, low in calories, and excellent for digestion.

Garlic:
Antioxidants are contained within; immune health may receive a boost.

Olive Oil:
Fats that are healthy; support a healthy heart.

Tomatoes:
Contains a high concentration of vitamin C and antioxidants; works to reduce inflammation.

Red Bell Peppers:
Outstanding source of vitamin C; contributes natural sweetness.

Oregano:
Herb; adds flavor and has properties that fight microorganisms.

Capers:
Zesty taste; few calories and a lot of antioxidants.

Ingredient Quantities

• 2 medium eggplants, diced
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 can (28 oz) tomatoes, crushed
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon red pepper flakes
• Salt and pepper to taste
• 1/4 cup fresh parsley, chopped
• 1 tablespoon capers, rinsed and drained
• 1/4 cup grated Parmesan cheese (optional)

Instructions

1. Olive oil in a large pot over medium heat. Chopped onion added and sautéed until translucent, about 5 minutes.

2. In a heavy-bottomed pot, heat olive oil over medium heat. Add the minced garlic and cook for another minute until fragrant.

3. Add the diced eggplants and heat until they start to soften and turn a shade or two brown, about 8-10 minutes.

4. Add the chopped red and yellow bell peppers to the pot, and cook for an additional 5 minutes until they start to soften.

5. Add the crushed tomatoes and stir thoroughly to incorporate them with the vegetables.

6. Mix in the dried oregano, dried basil, and red pepper flakes. Adjust seasoning with salt and pepper as needed.

7. Lower the heat, cover the pot, and allow the stew to simmer gently for about half an hour, giving it a good stir now and then. The goal here is to reach that tender phase with the vegetables.

8. Combine the capers and fresh parsley in the pan, and then cover the pan and allow the contents to simmer for another 5 minutes. This is an important step. The flavors have to blend and develop before you can serve the dish.

9. Taste and adjust the seasoning as needed, adding more salt or pepper if necessary.

10. The stew may be served hot and sprinkled with grated Parmesan cheese, if one so desires.

Equipment Needed

1. Large pot
2. Mixing spoon
3. Knife
4. Cutting board
5. Measuring spoons
6. Can opener
7. Grater (optional, for Parmesan cheese)

FAQ

• Can I use another type of oil instead of olive oil?Certainly, if you have to, you can switch out the olive oil for avocado oil or vegetable oil.
• How do I prevent the eggplant from becoming too mushy?Ensure that the eggplant does not become overcooked. Sauté it until merely tender, and make an effort not to overcrowd the pan.
• Can I freeze the stew?Indeed, this stew freezes well. Allow it to cool thoroughly before moving it to an airless container. Store it in the freezer for up to 3 months.
• Is there a way to make this stew spicier?If you want to turn up the temperature, use extra red pepper flakes or a bit of cayenne pepper.
• Can I add protein to this dish?Without question, you can add cooked chicken, Italian sausage, or chickpeas to increase the protein content.
• What other fresh herbs can I use instead of parsley?In this recipe, fresh basil or thyme can serve as wonderful substitutes for parsley.
• Is it necessary to add Parmesan cheese?Optional: Parmesan cheese. Use for cheesy flavor. Skip if you want the dish to stay vegan. Nutritional yeast can serve the same function.

Substitutions and Variations

If you favor a tamer taste, you can use zucchini in place of eggplant.
Instead of onions, use shallots for a taste that is sweeter and milder.
To achieve a unique flavor, you can replace the red pepper flakes with cayenne pepper.
Replace dried oregano and basil with fresh if good-quality herbs can be had; they offer a more vibrant taste, and you can use about 3 times the amount you typically would of the dried stuff, anyway.
Substitute quinoa for capers if you’re looking for a grain with a rapid cooking time and want to add some texture to your dish.

Pro Tips

1. Salt the Eggplants Before cooking, sprinkle the diced eggplants with salt and let them sit for about 20 minutes. This process helps draw out excess moisture and reduces any bitterness. Rinse and pat dry before adding them to the pot.

2. Roast the Bell Peppers For added depth of flavor, consider roasting the red and yellow bell peppers before adding them to the pot. Roast them under a broiler until the skin is charred, then peel and chop. This process enhances their sweetness and adds a subtle smoky flavor.

3. Use Fresh Herbs If possible, enhance the flavor by using fresh oregano and basil instead of dried. Add them towards the end of cooking to preserve their flavor.

4. Deglaze the Pot After sautéing the onions and garlic, consider deglazing the pot with a splash of white wine or vegetable stock. This step lifts the fond (browned bits) from the bottom of the pot and incorporates more flavor into the stew.

5. Rest Before Serving Allow the stew to rest for at least 10-15 minutes after simmering. This resting period helps the flavors to meld together and makes the dish even more delicious.