LENTIL AND EGGPLANT STEW

LENTIL AND EGGPLANT STEW

Lentil and Eggplant Stew is a comforting and nutritious one-pot vegan dish combining earthy green lentils with tender chunks of eggplant, all simmered in a rich vegetable broth and lightly spiced with cumin and garlic. The stew delivers a satisfying depth of flavour and creamy texture that nourishes the body and warms the soul. It’s packed with plant-based protein, fibre, vitamins and minerals, making it suitable for health-conscious, vegan and gluten-free diets. Quick to prepare, this stew is perfect for busy weeknights, batch cooking or a wholesome lunch. Serve it on its own, with crusty bread, rice or couscous. The gentle cumin aroma pairs beautifully with the mellow eggplant sweetness, offering a balanced and vibrant meal that feels both indulgent and nourishing.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

One-Pot Wonders

OCCASION/HOLIDAY

Summer, Spring, Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Lentil And Eggplant Stew:

• ½ cup green lentils, rinsed

• ½ cup diced eggplant (about 1 small/medium)

• 1 cup vegetable broth

• ½ tsp ground cumin

• 1 garlic clove, minced

• 1 tsp olive oil

• Salt and pepper to taste (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 401.3 kcal

• Fat: 6 g

• Saturated Fat: 0.8 g

• Carbohydrate: 65.8 g

• Sugar: 3.6 g

• Sodium: 869 mg

• Fiber: 12.1 g

• Protein: 24.6 g

• Calcium: 66.8 mg

• Iron: 7.3 mg

• Potassium: 800.9 mg

PREPARATION

These steps are followed for the preparation of Lentil And Eggplant Stew:

• Warm The Oil And Garlic: Heat 1 tsp of olive oil in a medium saucepan over medium heat. Add the minced garlic and sauté for 1 minute until fragrant, taking care not to burn.

• Add Eggplant And Cumin: Stir in the diced eggplant and cumin. Cook for 3 to 4 minutes, stirring occasionally, until the eggplant begins to soften and absorb the fragrant spice.

• Add Lentils And Broth: Mix in the rinsed green lentils, then pour the vegetable broth into the pan. Stir to combine all ingredients evenly.

• Simmer The Stew: Bring the mixture to a gentle boil, then reduce the heat and simmer uncovered for 25 to 30 minutes, stirring occasionally, until lentils are tender and eggplant is creamy.

• Season And Serve: Taste and season with salt and pepper if needed. Serve hot, optionally garnished with fresh chopped parsley or a drizzle of extra-virgin olive oil.

PREP TIME

5 minutes

COOKING TIME

30 minutes

TIPS

• Rinse Lentils Well: Always rinse lentils thoroughly to remove any debris and improve texture.

• Even Eggplant Cuts: Dice eggplant into uniform pieces for consistent cooking and texture.

• Avoid Join Cooking: Stir during simmer to prevent lentils and eggplant from sticking to the base.

• Boost Savouriness: Replace part of the broth with miso paste diluted in water for umami depth.

• Adjust Thickness: Add extra broth if the stew thickens too much, or mash some lentils to create a creamier texture.

VARIATIONS

• Add Veg: Toss in diced tomatoes, spinach, or bell peppers during simmer for extra colour and nutrients.

• Spicy Kick: Stir in chilli flakes or chopped fresh chilli along with cumin.

• Creamy Enrichment: Stir in coconut or cashew cream at the end for a luscious, creamy texture.

• Herb Options: Add fresh basil, coriander, or dill for different flavour profiles.

• Protein Boost: Add chickpeas or tofu to increase protein content.

PREPPING AND STORAGE

• Refrigeration: After cooling, store in an airtight container in the fridge for up to 4 days.

• Freezing: Freeze in portioned containers for up to 2 months; allow to thaw overnight before reheating.

• Reheating: Gently reheat on the stove, adding a splash of broth or water to refresh the texture. Microwave in intervals, stirring halfway.

• Meal Prep Tips: Double the recipe to batch cook and enjoy throughout the week; flavours intensify with rest.