EGGPLANT AND TOMATO STEW

EGGPLANT AND TOMATO STEW

Eggplant and Tomato Stew is a richly spiced, comforting vegan dish that transforms simple ingredients into a flavourful and wholesome meal. Featuring tender cubes of eggplant, sweet tomatoes, aromatic onion and garlic, this stew is gently infused with cinnamon, adding a unique Middle Eastern twist. The result is a one-pot dish that’s savoury, slightly sweet and full of texture. Simmered in a light vegetable broth, this stew offers heart-healthy benefits, which is naturally high in fibre and delivers satisfying nourishment with every spoonful. Perfect for chilly days or anytime you’re craving something warm and grounding, it pairs beautifully with whole grains, crusty bread or a side salad. It’s also ideal for meal prepping, easy to store and tastes even better the next day as the flavours deepen and meld.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Fall

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Healthy, High Fibre, Low Fat, Quick & Easy, Low/No Sugar, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Eggplant and Tomato Stew:

• ½ cup diced eggplant (aubergine)

• ½ cup chopped tomatoes (fresh or canned)

• ½ onion, chopped

• 1 clove garlic, minced

• ¼ tsp ground cinnamon

• 1 cup vegetable broth

• Salt and pepper to taste

• 1 tsp olive oil (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 99.8 kcal

• Fat: 4.9 g

• Saturated Fat: 0.7 g

• Carbohydrate: 13.8 g

• Sugar: 6.2 g

• Sodium: 963.7 mg

• Fiber: 4 g

• Protein: 2.2 g

• Calcium: 52.4 mg

• Iron: 0.7 mg

• Potassium: 404.4 mg

PREPARATION

These steps are followed for the preparation of Eggplant and Tomato Stew:

• Sauté Onion And Garlic: Heat olive oil in a saucepan over medium heat. Add onion and garlic, cooking for 3 to 4 minutes until translucent.

• Add Eggplant: Stir in diced eggplant and sauté for 4 to 5 minutes until lightly browned and softened.

• Stir In Tomatoes And Cinnamon: Add the chopped tomatoes and ground cinnamon. Cook for another 2 minutes to blend flavours.

• Add Broth And Simmer: Pour in the vegetable broth, stir and bring to a gentle boil.

• Reduce And Cook: Lower the heat and simmer uncovered for 12 to 15 minutes or until the eggplant is tender and the stew thickens slightly.

• Season And Serve: Add salt and pepper to taste. Serve warm as it is or with brown rice or flatbread.

PREP TIME

10 minutes

COOKING TIME

15 minutes

TIPS

Here are some helpful tips for Eggplant and Tomato Stew:

• Salt Eggplant First: If time permits, sprinkle eggplant with salt and let it rest for 10 minutes before cooking to reduce bitterness.

• Cinnamon Depth: Cinnamon should be subtle adjust to taste if unsure.

• Tomato Choice: Use ripe fresh tomatoes for a lighter stew or canned for a richer flavour.

• Oil-Free Option: Sauté vegetables in a splash of broth if you prefer no oil.

VARIATIONS

• Add Chickpeas: Stir in ¼ cup cooked chickpeas for extra protein and heartiness.

• Spice Upgrade: Add a pinch of ground cumin or smoked paprika for depth.

• Creamy Twist: Swirl in a tablespoon of tahini or coconut milk for a creamy texture.

• Leafy Greens: Stir in chopped spinach or Swiss chard during the final few minutes.

• Fresh Herbs: Finish with fresh coriander or parsley for brightness.

PREPPING AND STORAGE

• Refrigeration: Store cooled stew in an airtight container for up to 4 days.

• Freezing: Freeze in portion-sized containers for up to 2 months.

• Reheating: Reheat on the stovetop over low heat or in the microwave until piping hot. Add a splash of water if it thickens too much.