This savory eggplant stew is a flavorful combination of tender eggplants, aromatic onions, juicy tomatoes, and a creamy garlic yogurt sauce. It’s a versatile and comforting dish that pairs perfectly with your favorite bread, making it an ideal meal for any time of the day.
Preparation Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 4
Ingredients
Eggplant:
- 2 eggplants, sliced into rounds or cubes
Seasoning:
- Salt
- Black pepper
Cooking Oil:
Vegetables:
- 2 red onions, diced
- 8 tomatoes, diced
- Chopped parsley (to taste)
Yogurt Sauce:
- 1 cup Greek yogurt
- 1 clove garlic, minced
Accompaniments (Choose one or all):
- Pita bread
- Crusty bread
- Piadina (flatbread)
Instructions
- Prep the Eggplants: Slice the eggplants into rounds or cubes, as preferred.
- Tame the Bitterness: Sprinkle the eggplant slices with salt and let them sit for 10 minutes to draw out excess moisture and reduce bitterness.
- Dry for Perfection: After 10 minutes, pat the eggplant slices dry with a paper towel to ensure a beautiful golden brown when cooked.
- Cook the Eggplants: Heat olive oil in a pan over medium heat. Once hot, cook the eggplant slices for a few minutes on each side until golden brown and tender. Set aside.
- Sauté the Onions: In a separate pan, heat a drizzle of olive oil and sauté the diced red onions until translucent and softened.
- Add Tomatoes: Add the diced tomatoes to the onions. Season with salt and pepper. Let the mixture simmer for a few minutes, allowing the flavors to meld.
- Add Parsley: Sprinkle in chopped parsley to your taste for a fresh, vibrant touch.
- Prepare the Yogurt Sauce: In a bowl, whisk together Greek yogurt and minced garlic. Season with salt and pepper to taste.
- Combine Everything: Add the cooked eggplants back to the pan with the tomato-onion mixture. Pour the yogurt sauce over the top, ensuring even coverage.
- Simmer Low and Slow: Cover the pan and simmer on low heat for 10 minutes, allowing the flavors to develop and the yogurt sauce to heat through. If the mixture has excess liquid, leave the lid off for a few minutes to allow it to evaporate.
- Serve and Enjoy: Serve the eggplant stew hot with your choice of accompaniments: warm pita bread, crusty bread, or piadina. Garnish with a drizzle of olive oil and additional parsley if desired.
Serving Suggestions
- Pair with warm pita bread for scooping.
- Serve with a side of steamed rice or quinoa for a complete meal.
- Accompany with a fresh green salad for a light and balanced dish.
- Top with crumbled feta for an extra layer of flavor.
- Use as a filling for wraps or flatbreads.
Cooking Tips
- To reduce oil absorption, pat the eggplants dry thoroughly before cooking.
- For added depth of flavor, roast the eggplants in the oven instead of frying.
- Use fresh, ripe tomatoes for a more vibrant and tangy stew.
- Adjust the yogurt sauce with lemon juice for a tangier flavor.
- Add a pinch of red pepper flakes to the tomato mixture for a hint of spice.
Nutritional Benefits
- Eggplants: Low in calories and rich in fiber, vitamins, and antioxidants.
- Greek Yogurt: Provides protein, probiotics, and calcium.
- Tomatoes: Packed with vitamins C and K and antioxidants like lycopene.
- Olive Oil: A source of healthy monounsaturated fats.
Dietary Information
- Vegetarian: Naturally meat-free.
- Gluten-Free Option: Ensure accompaniments are gluten-free.
- Low-Carb Option: Enjoy without bread for a low-carb meal.
Nutritional Facts (Per Serving)
- Calories: 180
- Protein: 5 g
- Fat: 10 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Sugar: 9 g
Storage
- Refrigerator: Store leftovers in an airtight container for up to 3 days.
- Freezer: Freeze in individual portions for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Reheating: Reheat gently on the stovetop or in the microwave until warmed through.
Why You’ll Love This Recipe
- Rich and Comforting: Creamy yogurt sauce and tender eggplants make this dish hearty and satisfying.
- Healthy and Nutritious: Packed with vegetables, fiber, and protein.
- Versatile: Perfect as a main dish or side.
- Easy to Prepare: Simple steps and minimal ingredients make it beginner-friendly.
- Customizable: Adapt with your favorite spices or additional vegetables.
Conclusion
This eggplant stew with yogurt sauce is a delightful combination of creamy, tangy, and savory flavors. Its simplicity and versatility make it an ideal addition to your recipe collection. Whether served with warm bread or as a standalone dish, it’s sure to impress your family and friends.
Try it today and savor the comforting taste of this wholesome and hearty meal!