Discover the soul-warming comfort of South Ukrainian Manja, a regional twist on the classic Bulgarian vegetable stew that transforms simple seasonal vegetables into an incredibly satisfying, meat-free meal. This generations-old family recipe creates a rich, juicy stew where tender eggplant, sweet peppers, and perfectly cooked potatoes meld together in their own natural juices. Unlike traditional Bulgarian manja served as a spread, this hearty version becomes a complete dinner that’s equally delicious hot or cold, making it perfect for meal prep or feeding a crowd on a budget.
Ingredients
- 1kg eggplants (2.2 lbs), cut into 1cm cubes
- 5 large ripe tomatoes (preferably pink/beefsteak variety), diced
- 4 medium potatoes, cubed
- 2-3 bell peppers, cut into cubes
- 2-3 medium onions, roughly chopped
- 1 hot pepper pod, finely minced
- 3 garlic cloves, minced
- 1 heaped tablespoon salt (15g) + 1 tsp for eggplant prep
- 3 tablespoons vegetable oil (45ml), divided
Instructions
- Prepare eggplants: Cut eggplants into 1cm cubes. Sprinkle with 1 teaspoon salt, mix well, and let sit for 10-15 minutes to remove bitterness. Drain the released liquid without rinsing.
- Prep vegetables: While eggplants drain, dice bell peppers, roughly chop onions, cube tomatoes, and mince hot pepper and garlic. Set aside separately.
- Cook potatoes: Cube potatoes and boil in salted water for 15-20 minutes until very soft and falling apart. Keep hot in cooking water until ready to use.
- Sauté eggplants: Heat 1½ tablespoons oil in a large, thick-bottomed skillet over medium heat. Add drained eggplants and cook for 7 minutes until soft and darkened.
- Add peppers: Add bell peppers to eggplants, mix well, and cook another 7 minutes until softened. Transfer to a heavy-bottomed pot or Dutch oven and cover.
- Cook aromatics: In the same skillet, add remaining 1½ tablespoons oil. Sauté onions until golden and translucent, about 5 minutes. Add tomatoes and cook for 5 minutes until they release abundant juice.
- Combine vegetables: Add the tomato-onion mixture to the eggplant and peppers. Mix gently and simmer on low heat for 15 minutes, stirring occasionally.
- Add potatoes: Drain hot, soft potatoes and add to the vegetables along with minced hot pepper and garlic. Season with 1 heaped tablespoon salt and mix very gently to keep potato pieces intact.
- Final cooking: Cover and simmer on very low heat for 10-15 minutes, allowing all flavors to meld together. The vegetables should be swimming in their own juices.
- Adjust seasoning: Taste and add more salt if needed. Remove from heat and let rest for 5 minutes before serving.
Recipe Information
- Prep Time: 20 minutes + 15 minutes eggplant prep
- Cook Time: 45 minutes
- Servings: 6-8 generous portions
- Storage: Refrigerate up to 5 days; tastes excellent cold
Nutrition (per serving): Approximately 165 calories, 4g protein, 6g fat, 28g carbs, 8g fiber
Why This Recipe is Perfect for You
This South Ukrainian Manja represents the pinnacle of healthy, satisfying vegetarian cooking that proves vegetables alone can create an incredibly fulfilling meal. Eggplants provide fiber and antioxidants while absorbing all the rich flavors, tomatoes contribute lycopene and natural sweetness, and bell peppers add vitamin C and vibrant color. The addition of well-cooked potatoes transforms this from a simple vegetable medley into a substantial, protein-rich meal that will keep you satisfied for hours. This traditional cooking method, passed down through generations, creates layers of complex flavors as each vegetable is cooked separately before being combined, allowing them to maintain their individual character while melding into a harmonious whole. The dish is naturally vegan, gluten-free, and incredibly economical, proving that the most memorable comfort foods often come from the simplest, most wholesome ingredients prepared with love and patience.