Posted on by Lia Fireheart

Pisto Vegetable Stew

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Pisto Vegetable Stew

Ingredients

  • 1 large eggplant, diced

  • 1/2 tsp salt (for eggplant)

  • Good quality olive oil (cold-pressed)

  • 1 large onion, peeled and diced

  • 1/2 long red chilli, diced (or 1/2 teaspoon chili flakes)

  • 1 red bell pepper/capsicum, diced

  • 1 green bell pepper/capsicum, diced

  • 2 garlic cloves, chopped

  • 1.5 cans crushed tomatoes or tomato passata (organic, if possible)

  • 1.5 teaspoons salt

  • 1 teaspoon honey or coconut sugar (optional, omit for Whole30)

  • 2 small to medium zucchini, peeled and diced

Directions

  • Dice the eggplant into cubes and sprinkle generously with salt. Leave for 15-20 minutes. This removes some of the bitterness from the eggplant and draws out the moisture so that the vegetable doesn’t need as much oil to fry in.
  • Add 4 tablespoons of olive oil to a large, deep frying pan or a casserole dish and heat over medium heat. Add the onions, chilli and diced peppers. Cook over medium heat for 12-14 minutes, until well softened. Then, add the garlic, tomatoes, salt and sugar or honey and cook for 10 minutes covered with a lid, stirring a couple of times. In the meantime, dice the zucchini and set them aside.
  • Rinse the eggplant under water and pat dry slightly with the kitchen towel. In a separate frying pan, add 2-3 tablespoons of olive oil and heat over medium-high heat. Add the eggplant and cook for 4-5 minutes, stirring halfway, until slightly browned off.
  • Remove the eggplant and add a little more olive oil. Add the zucchini and cook for 4-5 minutes as well, stirring a couple of times.
  • Finally, add the pre-fried eggplant and zucchini to the pot with the tomato mixture and stir through. Cook together for 25 minutes over medium-low heat, covered with a lid. Stir a few times.
  • Let it sit for 5 minutes after cooking before serving. You may garnish pisto with fresh parsley, basil or coriander if you wish.

Notes