This Eggplant Tomato and Onion Stew is really simple to make with a minimal ingredient list, fresh veggies and it can be enjoyed plain or over quinoa, brown rice or even pasta.
I came across this recipe after browsing through a Woman’s Day magazine while visiting my parents and decided to make it for them for dinner that night since my dad is a big fan of eggplant.
Not only did I make it for him that night, but he asked if I would make it again!
So after making a grocery trip for more eggplant, I made it a second time for him before we left from our visit because he liked it so much and we had it twice it one week.
It’s a “one-pot” meal and basically after dicing your fresh veggies and simmering them for about 20 minutes, it’s ready to enjoy.
And not only is it a delicious meal to serve for “Meatless Mondays”, it’s also vegan, gluten-free, dairy-free and even paleo-friendly.
- high in anti-oxidants
- excellent source of dietary fiber at 9% RDA
- contains 11% RDA of manganese
- contains 9% RDA of copper
- high in potassium (5% RDA) and magnesium (3% RDA)
5 Fast Facts About Tomatoes:
- contains lycopenes which are cancer fighting agents
- high in beta-carotene
- excellent anti-oxidant
- high in vitamin A and K
- high in chromium which helps control blood sugar levels
5 Fast Facts About Onions:
- rich source of sulfur compounds
- excellent for cardiovascular health
- inhibits bone loss in women
- reduced blood pressure
- lowers blood cholesterol levels
5 Fast Facts About Pink Himalayan Salt:
- contains 84 minerals
- unrefined, unprocessed, raw
- promotes stable pH balance in cells
- controls water levels in the body
- aids digestion and facilitates better nutrient absorption
Tip #1: In the photo above, I didn’t add the 1/2 cup of water listed in the recipe this time so it made a thicker stew. If you prefer a thicker stew, omit the 1/2 cup of water. If you prefer a thinner stew, add the 1/2 cup water.
Tip #2: Adjust the pink himalayan salt and cayenne pepper to your preference.
Tip #3: I like to use fresh tomatoes or organic tomato paste in a jar to avoid canned tomatoes (due to the BPA lined cans), but feel free to use your favorite tomato paste or even canned diced tomatoes if you prefer.
Tip #4: Regarding the amount of tomato paste to use: the kind of tomato paste I use comes in a 7 ounce jar and regular cans of tomato paste usually come in 8 ounce cans, so just use the entire jar or can of whichever version you prefer.