Spanish Pisto (Vegetable Stew)

Overhead view on a bowl of Spanish pisto garnished with fresh parsley.

Spanish Pisto (Vegetable Stew)

This amazing Spanish pisto recipe highlights how delicious fresh Mediterranean vegetables are! It is a vegetable stew that features eggplant, zucchini, onion, garlic and peppers that are simmering in a savory tomato sauce. Makes for a healthy side or main dish you can serve with bread, rice, beans, pasta and so much more. Naturally vegan, vegetarian and gluten-free.

Prep Time10

Cook Time30

Total Time40

Course: Appetizer, dinner, Main Course

Cuisine: Spanish

Keyword: dinner, easy, healthy, Mediterranean, plant-based, stew, Vegan, vegetarian

Servings: servings

Calories: 74kcal

Author: Jessica Laroche

Ingredients

2 small eggplants (or 1 large) diced (about 1 inch)
½ tsp salt to cover the eggplant
1 large sweet onion diced
1 red bell pepper diced (about 1 inch)
1 green bell pepper diced (about 1 inch)
3 cloves of garlic crushed
2 small zucchini diced (about 1 inch)
1 cup fresh tomatoes diced
14 oz canned crushed tomatoes
½ tbsp maple syrup (or agave nectar or sugar) or to taste
1 tsp dried thyme or oregano
salt to taste

Instructions

Transfer the cubed eggplant to a fine mesh colander and sprinkle the ½ tsp of salt over. Stir the cubes to cover them with the salt and set aside for about 15-20 minutes. Once done, rinse under cold water and pat dry with a clean towel.
While the eggplant is resting with the salt, then prep all the other vegetables as described above.
Warm up a large saucepan (I like my Dutch oven for this) with a little olive oil and then, add the onion with a pinch of salt. Stir and cook for about 5 minutes on medium heat (don't let the onion brown too much).
Then, add the red pepper, green pepper, garlic and dried thyme. Stir and cook for about 5 minutes stirring often (don't let the garlic burn). Then, add both the fresh tomatoes and the canned tomatoes and also the sweetener, then stir to combine. Cook on low-medium covered stirring sometimes while you do the next 2 steps.
Meanwhile, warm a second non-stick pan with a little olive oil and add the eggplant. Cook stirring often for about 3-5 minutes or until softer and slightly browned. Once done, transfer to the pot with the stew and stir.
Transfer the non-stick pan back on the stove and do the same with the zucchini: warm up a little olive oil and then cook the cubed zucchini for 3-5 minutes stirring often. Once done, transfer to the pot with the stew and stir.
Cover the stew keep cooking on medium heat for about 20-30 minutes stirring once in a while to ensure the veggies are not sticking to the bottom. The pisto is ready once the vegetables are all soft and the consistency saucy (or to your liking). You can cook uncovered for a few minutes at the end if you want to cook it down depending on how you want to serve it. Taste and adjsut salt and sweetener if necessary (more sweetener can help if bitter or too acidic). Enjoy!

Video

Notes

Storage tips: keep in an airtight container for up to 5 days. Reheat using the microwave or the stove.
Serving suggestions: serve with bread garnished with fresh herbs and ground black pepper. You can also serve over toast, rice or pasta or use this recipe to fill savory pastries, such as empanadillas or vegan veggie-packed calzones.
Flavor boosters: feel free to add more flavoring ingredients, such as capers, balsamic vinegar, fresh basil or olives.
Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.

Nutrition