Recipe for Plant-Based Eggplant Stew

Eating more vegetables can help weight loss and health, but most people fall far short of recommendations. At the same time, most people get more saturated fat and cholesterol than they need from meat. 

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Here’s a way to get your vegetables, have plant-based protein, and love it. That’s right - there are good reasons why most cuisines of the world have eggplant in their star dishes! With 20 calories and 2 grams of fiber per cup, it’s nutritious. Plus, it soaks up flavors, making it a good teammate in all kinds of dishes.

Variations and Serving Suggestions 

• Try adding fresh or dried rosemary, oregano, or thyme for a different flavor.
• Swap cauliflower florets for eggplant if you’re not a fan of eggplant.
• For a balanced meal, add 2 15-ounce cans of garbanzo beans (chickpeas) for protein and serve the stew with avocado, sliced almonds or chopped peanuts.
• Turn your eggplant stew into a pasta dinner by cooking 16 ounces of lean ground turkey and add it along with 2 tablespoons of tomato paste and a handful of basil leaves or 1 teaspoon of dried basil. Serve over ½ cup cooked whole-grain pasta per person.
• Freeze leftovers and use them another day.

Recipe for Plant-Based Eggplant Stew

Makes 8 servings

Ingredients:

• 1 large eggplant, diced
• 2 cups tomatoes, diced
• 1 green bell pepper, diced
• 1 red bell pepper, diced
• 1 cup broccoli florets
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• Freshly ground black pepper, to taste
• 1/4 cup chopped fresh parsley

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the garlic and sauté for about 1 minute, until fragrant.
3. Add the eggplant, tomatoes, and bell peppers. Cook for 5-7 minutes, until the vegetables start to soften.
4. Stir in the broccoli, dried thyme, and black pepper.
5. Reduce the heat to low, cover, and let simmer for 15-20 minutes, until all the vegetables are tender.
6. Remove from heat and stir in the fresh parsley.
7. Serve hot, optionally with a side of whole grain bread or brown rice.

Nutrition information per serving: calories: 80 kcal; total fat: 4 g; total carbohydrates: 10 g; sugar: 5 g; fiber: 4 g; protein: 2 g; sodium: 20 mg; cholesterol: 0 mg

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Reviewed by Natalie Stein, MS, MPH, CDCES