Cozy Eggplant and Tomato Stew
This cozy eggplant and tomato stew is a giant bowl of comfort bursting with rich flavors including coconut, smoked paprika, and ginger.
I think the planet didn’t get the memo that I’m not quite ready for fall yet. But this morning it was 45F. I’ve started wearing more sweats, wrapping myself in blankets and sipping warm tea. Even though I am not ready for the cold, I am ready to enjoy some more warm stews. And this cozy eggplant and tomato stew will definitely be a regular in my meal rotation the colder it gets.
Benefits of using eggplant
One main visual characteristic of eggplant is it’s deep and beautiful purple skin. Not only is it a pretty color, but it’s also a good indicator of the nutritious benefits that come with eating it. Here are some really great things about eggplant:
- Rich in anthocyanins, antioxidants that are great for the health of your brain and heart.
- A very good source of fiber.
- Good source of folate.
- Good source of Vitamin K.
How to make eggplant and tomato stew
- In a large pot, add onion and mushrooms and a pinch of salt then sauté until onions soften.
- Add in eggplant and 4 tbsp of coconut milk and cook down for about 3-4 minutes on medium heat.
- Stir in garlic, paprika, cumin, ginger, and pepper then stir to combine and allow to cook until fragrant.
- Continue to sauté for an additional 3 minutes then add in lentils, tomatoes and stir well.
- To the pot, add in the remaining coconut milk and vegetable broth, stir and bring mixture to a boil.
- Reduce to a simmer and cover with a lid. Allow to cook and simmer for 25 minutes, occasionally stirring to make sure stew is thickening.
- Remove lid and add kale and stir. Allow to cook for an additional 5 minutes then remove from heat and serve.
Tips for making eggplant and tomato stew
Reducing Bitterness of the Eggplant
- If you are not a fan of the bitterness in eggplant, try soaking your eggplant in a salt water bath. Make a salt bath by combining 1 tsp of salt to 3-4 cups of water in a bowl. Halve or quarter your eggplant depending on size. Add cut eggplant pieces into the salt water bath and allow eggplant to soak for about 5-10 minutes.
Canned Full Fat Coconut Milk Replacements
- If you need a substitution for full fat coconut milk you can opt for things like canned lite coconut milk, unsweetened cashew milk, unsweetened oat milk, or unsweetened soy milk. If using soy milk, I prefer to use the boxed, shelf stable variety as there tends to be a hint of difference in flavor for the refrigerated cartons.
How to avoid making your eggplant tough and rubbery
- Try partially peeling your eggplant if you feel the skin is normally too tough. Make sure you have a big enough pan or pot to cook your eggplant in as it can effect how it’s initially cooked in this recipe. The more overcrowded your pan or pot is with eggplant, the more likely it will steam versus saute, which can impact texture.
- Also ensure that you have truly cooked through the eggplant. If your eggplant is still not melt in your mouth level, add a little more vegetable broth to the recipe and cook for a few minutes longer.
What kind of lentils should I use for this recipe?
- Opt for green lentils, French lentils, crimson lentils and beluga lentils. These varieties tend to hold their shape best without getting too mushy. I would avoid using red lentils in this recipe.
Storing your eggplant and tomato stew
- Allow stew to fully cool before storing in a Tupperware container. Store stew in the fridge for up to 4-5 days. You can also freeze this stew for later use for up to 1 month. Thaw and reheat as needed.
More stew inspiration
- Coconut Spiced Red Lentils
- Chipotle Red Lentil Chili
- Cannellini Tahini Stew
- Chipotle Stewed Pinto Beans
Cozy Eggplant and Tomato Stew
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: American
Description
This cozy eggplant and tomato stew is a giant bowl of comfort bursting with rich flavors including coconut, smoked paprika, and ginger.
Ingredients
Scale
- 1/2 medium onion (diced)
- 1 cup sliced mushrooms
- 1 medium eggplant (cubed)
- 1 can coconut milk
- 4 cloves garlic (minced)
- 2 tsp smoked paprika
- 1 tsp coriander
- 1 tsp cumin seeds
- 1/2 tsp ground ginger
- 1 tsp red chili flakes
- 1 cup dry lentils
- 1 15 oz can fire roasted tomatoes
- 3 cups vegetable broth
- 2 cups kale (optional)
- Salt
Instructions
- In a large pot, add onion and mushrooms and a pinch of salt then sauté until onions soften.
- Add in eggplant and 4 tbsp of coconut milk and cook down for about 3-4 minutes on medium heat.
- Stir in garlic, paprika, coriander, cumin, ginger, and pepper flakes then stir to combine and allow to cook until fragrant.
- Continue to sauté for an additional 3 minutes then add in lentils, tomatoes and stir well.
- To the pot, add in the remaining coconut milk and vegetable broth, stir and bring mixture to a boil.
- Reduce to a simmer and cover with a lid. Allow to cook and simmer for 25 minutes, occasionally stirring to make sure stew is thickening.
- Remove lid and add kale and stir. Allow to cook for an additional 5 minutes then remove from heat and serve.
Notes
- I prefer to leave the skin of the eggplant on, but if you don’t like the skin of your eggplant feel free to peel off before cubing.
Did You Try This Recipe?
Then let me know what you thought! Share your creations by tagging me on Instagram with the hashtag #plantbasedrdeats
★ Catherine
I love that you have tips for making sure the egg plant is cooked properly! This has always been a problem for me since I don’t cook with it often. I’m 100% going to use these tips. I think I need a bigger pot. Lol