Eggplant and Tomato Stew | Healthy and Vegan



The weather will start to cool a bit very soon, and there’s nothing better than vegan stew recipes to transition to Fall. They’re cozy, comforting, and incredibly easy to make.



This eggplant and tomato stew is garlicky, nutritious, and perfectly seasoned. I used plenty of spices for this vegan eggplant stew, and tomato sauce and fresh basil for an Italian inspired flavor! I love to pair it with brown rice, pasta, quinoa, or bulgur.



Another reason to love this vegan stew recipe? It’s perfect for meal prep! This eggplant and tomato stew yields 6 servings and can be stored in the freezer for months. There’s really no better feeling than having delicious meals ready for the week! If you want to try another eggplant recipe, this eggplant pasta is great for meal prep too.





Details:


Yield: 6 servings

Prep time: 12 min

Cooking time: 30 min

Total time: 42 min


Ingredients:


1 eggplant

4 red Roma tomatoes

3 cloves of garlic

½ cup tomato sauce

1 yellow onion

1 tsp dried thyme

1 tsp dried oregano

½ tsp cumin

½ tsp paprika

½ tsp salt

1 cup basil

1 tbsp coconut oil

Garnish: basil leaves and a squeeze of lime juice


Directions:


  1. Finely dice the onion.

  2. Finely mince the garlic cloves.

  3. Chop the eggplant into small cubes.

  4. Chop the tomatoes into small pieces.

  5. Heat a large pot. Once it’s hot, add the coconut oil.

  6. To the pot, add the onion, garlic, dried thyme, dried oregano, cumin, and paprika. Cook on medium heat until the onion becomes translucent. About 5 minutes.

  7. Once the onions are cooked, add the tomatoes and salt. Cook covered for 8 - 10 minutes.

  8. Once the tomatoes are cooked and have released some juice, add the eggplant, tomato sauce, basil leaves, and salt. Cover again and cook for 10-15 minutes. Optional: you can chop the basil leaves in this step.

  9. Garnish with more basil leaves, a squeeze of lime juice, and serve on a bed of brown rice. That’s it! It’s ready to be enjoyed.


Notes:


  • This recipe is perfect for meal prep. Store in airtight containers for a week or in the freezer for months!


Approximate cost:


$10.25. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.



Nutrition:


* Eggplants are high in anthocyanins, a pigment with antioxidant properties that can protect against cellular damage. They provide a good amount of fiber, vitamins, and minerals. Eggplants are also high in fiber and polyphenols, both of which may help reduce blood sugar levels.


* Tomatoes: Fresh tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. They are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate. Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns.


*Onions have antioxidant and anti-inflammatory effects and have been linked to lower blood sugar levels and improve bone health. They consist mostly of water, carbs, and fiber, which can feed the friendly bacteria in your gut. Though they may cause digestive problems in some people. Onions also contain decent amounts of vitamin C, folate, vitamin B6, and potassium. They’re also rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.



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