When we think of a satisfying and comforting meal, our minds often gravitate towards meat-based dishes. However, there is a vegetarian recipe that challenges this belief and proves that a plant-based meal can be just as hearty and delicious. Introducing the Squash Eggplant Tomatoes Stew with Baked Egg, a wholesome and flavorful dish that will leave you craving more.
This vegetarian stew combines the earthy flavors of squash, eggplant, and tomatoes with aromatic spices, creating a rich and fragrant base. The addition of roasted eggplant and zucchini adds a delicious depth of flavor and a satisfying texture.
But what sets this stew apart is the delightful surprise of a baked egg on top. As the egg cooks in the warm stew, it adds a creamy and luscious element that elevates the dish to a whole new level.
Key Takeaways:
- This vegetarian stew challenges the notion that meat-based meals are the only ones that can be hearty and delicious.
- The Squash Eggplant Tomatoes Stew with Baked Egg combines a fragrant tomato base with roasted eggplant and zucchini for a flavorful and satisfying meal.
- The baked egg on top adds a creamy and luscious element that takes this stew to the next level.
- This recipe proves that plant-based meals can be both nourishing and indulgent.
- Stay tuned to discover the ingredients and step-by-step instructions to make this delightful vegetarian stew.
Ingredients for Squash Eggplant Tomatoes Stew
To make this delicious and hearty squash eggplant tomatoes stew, you will need the following ingredients:
- 1 medium eggplant, diced
- 2 medium zucchini, diced
- 1 tablespoon olive oil
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 1 small onion, roughly chopped
- 3 garlic cloves, minced
- 1 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 15-ounce can chickpeas, drained and rinsed
- 1 28-ounce can crushed tomatoes
- 4 cups low-sodium vegetable broth
- Chopped parsley for serving
These ingredients are the key to achieving the delightful flavors of this savory stew.
Image: A bowl of mouthwatering squash eggplant tomatoes stew, topped with a sprinkle of fresh parsley.
Instructions for Making Squash Eggplant Tomatoes Stew
Follow these steps to make the squash eggplant tomatoes stew:
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Preheat the oven to 400 degrees F.
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Toss the eggplant and zucchini with olive oil, salt, and pepper on a sheet pan. Spread them into a single layer.
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Roast the eggplant and zucchini in the oven until tender and lightly browned, about 25-30 minutes.
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Heat olive oil in a large saucepan or Dutch oven. Sauté the onions until soft and translucent.
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Stir in the garlic, cumin, smoked paprika, salt, and pepper. Cook until fragrant.
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Add the crushed tomatoes and vegetable broth. Bring the mixture to a boil, then simmer for 15-20 minutes to thicken the stew.
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Add the roasted eggplant and zucchini and chickpeas to the stew. Simmer for 10 minutes to warm everything through.
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Garnish with chopped parsley before serving.
Here is a visual representation of the recipe instructions:
| Step | Instructions |
|---|---|
| 1 | Preheat the oven to 400 degrees F. |
| 2 | Toss the eggplant and zucchini with olive oil, salt, and pepper on a sheet pan. Spread them into a single layer. |
| 3 | Roast the eggplant and zucchini in the oven until tender and lightly browned, about 25-30 minutes. |
| 4 | Heat olive oil in a large saucepan or Dutch oven. Sauté the onions until soft and translucent. |
| 5 | Stir in the garlic, cumin, smoked paprika, salt, and pepper. Cook until fragrant. |
| 6 | Add the crushed tomatoes and vegetable broth. Bring the mixture to a boil, then simmer for 15-20 minutes to thicken the stew. |
| 7 | Add the roasted eggplant and zucchini and chickpeas to the stew. Simmer for 10 minutes to warm everything through. |
| 8 | Garnish with chopped parsley before serving. |
Variations and Serving Suggestions for Squash Eggplant Tomatoes Stew
Here are some variations and serving suggestions to enhance your experience with the squash eggplant tomatoes stew:
- Make it spicier: Add 1 tablespoon of harissa paste or 1/8-1/4 teaspoon of red pepper flakes with the garlic and spices. This will give the stew a fiery kick, perfect for those who enjoy a bit of heat in their dishes.
- Go vegetarian: Top the stew with crumbled feta cheese before serving. The tangy and salty flavors of the feta cheese complement the sweet and savory taste of the stew, creating a delightful combination.
- Create a heartier meal: Serve the stew over cooked grains like rice or quinoa. The grains will absorb the flavorful sauce and add extra texture to the dish, making it more filling and satisfying.
- Complete the meal: Pair the stew with a crusty bread or a side salad. The bread will help you soak up every last bit of the delicious sauce, while a side salad will provide a refreshing and crunchy contrast to the stew.
These variations and serving suggestions will elevate the flavors and make your squash eggplant tomatoes stew even more enjoyable.
Detailed Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 370 kcal |
| Carbohydrates | 58 g |
| Protein | 16 g |
| Fat | 11 g |
| Saturated Fat | 1 g |
| Polyunsaturated Fat | 2 g |
| Monounsaturated Fat | 6 g |
| Sodium | 863 mg |
| Potassium | 1409 mg |
| Fiber | 17 g |
| Sugar | 22 g |
| Vitamin A | 803 IU |
| Vitamin C | 42 mg |
| Calcium | 160 mg |
| Iron | 7 mg |
Nutritional Information for Squash Eggplant Tomatoes Stew
The nutritional information per serving of the squash eggplant tomatoes stew is as follows:
| Calories | Carbohydrates | Protein | Fat | Saturated Fat | Polyunsaturated Fat | Monounsaturated Fat | Sodium | Potassium | Fiber | Sugar | Vitamin A | Vitamin C | Calcium | Iron |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 370 kcal | 58 g | 16 g | 11 g | 1 g | 2 g | 6 g | 863 mg | 1409 mg | 17 g | 22 g | 803 IU | 42 mg | 160 mg | 7 mg |
Please note that these values are approximate and may vary depending on the specific ingredients used.
How to Make Ahead and Freeze Squash Eggplant Tomatoes Stew
If you want to make the squash eggplant tomatoes stew ahead of time, it is best to let it cool to room temperature before storing it in an airtight container. It can be refrigerated for up to 4 days or frozen for up to 1 month. When reheating the stew, it is recommended to thaw it first and then heat it on the stove or in the microwave until warmed through. For best results, divide the stew into individual portion sizes before freezing for easier thawing and reheating.
Conclusion
In conclusion, the squash eggplant tomatoes stew with baked egg is a delicious and satisfying vegetarian dish that is both easy to make and packed with flavor. This recipe combines the natural sweetness of squash and tomatoes with the rich, smoky flavors of roasted eggplant and zucchini. The addition of aromatic spices adds depth and warmth to the stew, making it a perfect comfort food option for any time of the year.
The combination of squash, eggplant, and tomatoes not only provides a vibrant color palette but also ensures a nutritious and balanced meal. Squash is a great source of vitamins and minerals, while eggplant adds a creamy texture and is rich in antioxidants. Tomatoes bring a burst of tangy sweetness and are loaded with lycopene. The stew is further enhanced by the protein and fiber content of chickpeas, making it a well-rounded and satisfying dish.
Whether you choose to enjoy the squash eggplant tomatoes stew fresh or make it ahead of time, this recipe is sure to impress. The baked egg on top adds a delightful touch and makes it a complete meal option. So, whether you’re a vegetarian or simply looking to incorporate more plant-based meals into your diet, this stew is a must-try recipe that will make your taste buds sing.