Description
A garlicky, slightly spicy Mediterranean stew with tender eggplant simmered in a rich tomato sauce, accented by oregano, chili flakes, and fresh herbs. Perfect as a side or light main with bread, pasta, or grains.
Ingredients
2 medium eggplants (about 2 lb), cut into 1-inch cubes
Fine sea salt and freshly ground black pepper, to taste
2 tablespoons extra-virgin olive oil
1 small red or white onion, finely diced
4 medium garlic cloves, minced
1 teaspoon dried oregano
¼ to ¾ teaspoon chili flakes (adjust to taste)
1¾ cups crushed tomatoes
Fresh herbs like basil, cilantro, dill, or parsley, for garnish
Instructions
- Place cubed eggplant in a colander, sprinkling with salt between layers. Let sit for 15–30 minutes to draw out moisture and bitterness.
- Pat eggplant dry with a kitchen towel.
- Heat olive oil in a large skillet or pan over medium heat. Add onion and sauté until softened.
- Stir in garlic, oregano, and chili flakes; cook for about 30 seconds until fragrant.
- Add crushed tomatoes and stir well, then mix in eggplant cubes. Season with salt and pepper.
- Cover and simmer for 25–35 minutes, stirring occasionally, until eggplant is tender and flavors are well combined.
- Serve hot, garnished with fresh herbs.
Notes
- Salting eggplant before cooking helps reduce bitterness and improves texture.
- Add chickpeas or lentils for extra protein.
- For a Moroccan twist, add cumin or smoked paprika.
- If you prefer a saucier stew, add vegetable broth or a splash of white wine.
- Flavors deepen after chilling—ideal for making ahead.
- Prep Time: 20–30 minutes
- Cook Time: 25–35 minutes
- Category: Side Dish, Main Course
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 120
- Sugar: 7g
- Sodium: 310mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 6g
- Protein: 3g
- Cholesterol: 0mg
