Winter has officially arrived. Stews are the perfect comfort food for cold weather. Put a pot of this hearty Mediterranean Vegan Eggplant Stew on the stove and let it simmer. It’s one of the best meals to eat right now.
This warm recipe makes the perfect cozy meal on a chilly winter evening. It's like a warm hug from Grandma. Made with eggplant, onions, olive oil, pepper paste, and tomato paste, it tastes incredibly divine!
All-Star Eggplant Recipe!
The Mediterranean Vegan Eggplant Stew is a good example of how easy eggplant can be to work with, despite the common misconception that it is complicated. It's made with staple pantry ingredients and is loaded with delicious flavors!
Silky and rich aubergine is simmered in a rich tomato sauce. Once you start it’s difficult to stop!
Vegan Eggplant Stew Vs. Maghmour
This Vegan Eggplant Stew is made with eggplants and onions simmered in tomato sauce. Spices are added to give this dish extra flavor. It's usually served hot with vermicelli rice.
On the other hand Maghmour is most commonly associated with the Greek gratin-style moussaka.
Moussaka is a vegan eggplant dish. Eggplants are sautéed with chickpeas, onion, garlic, and cooked in tomato sauce. This dish could be served hot or cold as it's name "Moussaka" indicates 🙂 ,since Moussaka translates into cold in Arabic.
Tender and Velvety Perfection!
Meet the Star of Our Dish: Eggplant
Eggplant, also known as aubergine, is a versatile ingredient that can be used in many different ways that are tasty and satisfying. When eggplant is properly prepared, it is so tender and hearty that you can even substitute it for meat.
You can make it roasted, fried, grilled, and stuffed as in my Sheikh El Mahshi recipe. It is also possible to cook an eggplant in a wholesome stew like in today's vegan eggplant recipe with tomatoes.
High in fiber, low in calories, and packed with nutrients, eggplant has a lot of potential health benefits.
Eggplants are also a delicious addition to any healthy diet, and can help lower heart disease risk, control blood sugar, and aid in weight loss.
Why You Will Love this Recipe
In this recipe, eggplant is cooked to tender perfection; it seriously melts in your mouth. Plus, you'll love the Mediterranean vibes thanks to the warm flavors including onion, pepper paste, black pepper, and red pepper.
This recipe is also easy to make and comes together in 30 minutes! Another thing to love about it is that it can be made ahead of time and leftovers taste delicious!
Mediterranean Vegan Eggplant Stew Ingredients
Olive oil_ When it comes to following a Mediterranean diet, olive oil reigns supreme, and it also adds a delicious flavor to the recipe.
Eggplants_ When buying eggplants, avoid large ones. Choose medium sized eggplants with dark, blemish-free skin.
Onion_ For this recipe, I used a medium-sized brown onion. You can also use red or sweet onions. Onions provide the flavor base of this stew.
Tomato Paste_ Use high quality tomato paste. Tomato paste brings this stew together and provides a delicious taste.
Pepper paste_ Adding pepper paste is optional.
Sazon seasoning_ It adds flavor to your dish.
Spices_ You will need black pepper and red pepper.
Rice_ This dish is tastes great when served on a bed of rice.
Once You Start, It's Difficult to Stop!
Should I Salt Eggplant Before Cooking It?
Eggplant's flavor and texture are enhanced by salt, especially if the eggplant is old with too many seeds. When you salt your eggplant cubes and let them sit for a few minutes, water drops will appear on the surface.
While drawing out moisture, salt helps the eggplant lose some bitterness and, at the same time, it breaks down the eggplant's spongy texture, resulting in a silkier and more tender eggplant.
Frequently Asked Questions (FAQs)
You can store this stew for up to 3-4 days in an airtight container in the fridge. In the freezer, you can store for up to 3 months.
Yes. It tastes even better the next day, as do all tomato recipes. You could also sauté the eggplant and onions ahead of time and then put everything together before baking.
You can serve this stew on its own or over grains (rice, quinoa, couscous, etc..). You can also serve it with pita bread. It tastes delicious!
Sure you can. Just watch it very closely for burning. However, you will not get the same tender, melt-in-your mouth texture that you would with oil.
Don't You Crave a Big Hearty Bowl of Vegan Stew?
For this recipe, use only fresh ingredients.
Choose eggplants that are small and heavy in size. Smaller eggplants are often less bitter and they have thinner skin and less seeds.
Use tomato sauce or canned diced tomatoes as a substitute for tomato paste and water.
Place the eggplant, onion, and oil on a baking sheet and bake for 25-30 minutes, or until soft. Then proceed as directed by the recipe.
Season your eggplants with salt. The addition of salt reduces the amount of oil absorbed by the eggplants.
Vegan Mediterranean Eggplant Stew Ingredients
- eggplants /cubed
- onion/ finely chopped
- tomato paste
- pepper paste /optional
- red pepper
- black pepper
- sazon seasoning
- hot water or stock
Steps to Prep
First, cut the eggplant into cubes. Sprinkle with salt and set aside for 20 minutes.
Next, in a pot, heat ¼ cup of olive oil over high heat. Add tomato paste and pepper paste and stir for one minute.
After that, add the eggplants, salt, black pepper, and red pepper, and sazon seasoning. Stir again then add ¼ cup of chopped onions. Cover and cook until soft.
Finally, add two cups of water and simmer on medium heat for 10 minutes.
Serve this stew with vermicelli rice, garnish it with freshly chopped parsley or cilantro, and enjoy!
Love at First Bite!
OTHER AMAZING RECIPES FOR YOU:
- Effortless Ranch Chicken Thighs Recipe
- Sheikh El Mahshi (Middle Eastern Meat-Stuffed Eggplant)
- 3 Ingredient Vermicelli Rice in Instant Pot
- Mint Lentil Soup Recipe| A Step by Step Guide
- Grilled Chicken Kabobs With Vegetables
- Quick and Easy Creamy Butter Chicken Recipe
- BBQ Air Fryer Chicken Wings Recipe
- Coke Can Chicken Recipe| Oven Roasted Chicken
- One Pot Chicken Thighs and Rice Recipe
- Foil Wrapped Chicken Thighs Recipe
If you’ve tried this recipe or any other recipe on Sourandsweets, don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience with my recipes. Please share it with me on Instagram.
Mediterranean Vegan Eggplant Stew
- 4 eggplants cut into cubes
- ¼ cup onion finely chopped
- ¼ cup oil
- ¼ cup tomato paste
- 2 tablespoons pepper paste optional
- 1 teaspoons salt
- ½ teaspoon red pepper
- ½ teaspoon black pepper
- 1 packet sazon seasoning
- 2 cups hot water or stock
- First, cut the eggplant into cubes. sprinkle with salt and set aside for 20 minutes.
- Next, in a pot, heat ¼ cup of olive oil over high heat. Add tomato paste and stir for one minute.
- After that, add the eggplants, salt, black pepper, and red pepper, and sazon seasoning. Stir again then add ¼ cup chopped onions. Cover and cook until soft.
- Finally, add two cups of water and simmer on medium heat for10 minutes.
- Serve this stew with vermicelli rice, garnish it with freshly chopped parsley or cilantro, and enjoy!
Nutrition: Please note that the nutrition label provided is an estimate only.