Eggplant Onion and Tomato Stew

Eggplant Onion and Tomato Stew | The Healthy Family and Home

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.

Want more healthy meal and entree recipes?  Check out Clean Eating Zucchini Boats with Creamy Garlic Sauce, Creamy Red Lentil and Kale Soup, Spicy Turmeric Twice Baked Potatoes or my Clean Eating eCookbook with an entire chapter of 20 healthy, clean eating recipes just like this one that you will love!

 

 

Feel Good About What You Eat | The Healthy Family and Home
5 Fast Facts About Eggplant:*

  • 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 Himalayan Pink 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

 

**These statements have not been evaluated by Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

 

Eggplant Onion and Tomato Stew | The Healthy Family and Home

 

Eggplant Onion and Tomato Stew | The Healthy Family and Home

 

Eggplant Onion and Tomato Stew | The Healthy Family and Home

 

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 Himalayan pink salt salt and cayenne pepper to your preference.

Tip #3:  I like to use organic tomato sauce in a jar to avoid canned tomato sauce (due to the BPA lined cans), but feel free to use your favorite brand tomato sauce.

Tip #4:  I like to use fresh tomatoes to avoid canned tomatoes (due to the BPA lined cans), but feel free to use canned diced tomatoes if you prefer.

 

Eggplant Onion and Tomato Stew (Vegan, Gluten-Free, Paleo-Friendly)

www.thehealthyfamilyandhome.com The Healthy Family and Home

Ingredients

  • 1 organic eggplant (medium, unpeeled and diced)
  • 2 organic roma tomatoes (small, diced)
  • 1 organic onion (small, diced)
  • 1 cup organic tomato sauce
  • 1/2 cup water (purified/filtered)
  • 1 teaspoon organic ground cumin powder
  • 1 pinch organic cayenne pepper
  • 1 teaspoon Himalayan pink salt

Directions

Step 1 Prepare the veggies: dice the unpeeled eggplant, tomatoes and onions into small pieces. Set aside.

In a large saucepan or skillet, add the tomato sauce, cumin, pink himalayan salt, cayenne pepper and water and stir well.

Add the veggies and bring to a boil.

Reduce heat to simmer. Cover and cook for 20 - 25 minutes or until the eggplant are tender.

Add additional water if you want a thinner consistency.

Serve plain or over quinoa, rice or your favorite grain.

Enjoy!

Note

This recipe will make (4) small servings or (2) larger servings.

 

 

Creative Commons License
The recipe and photographs for "Eggplant Onion and Tomato Stew" by The Healthy Family and Home are licensed under a Creative Commons Attribution-NonCommercial 4.0 International License and cannot be used without my written permission.

 

Clean Eating eCookbook | The Healthy Family and Home
 

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Amazon Disclosure: “The Healthy Family and Home” website is a participant in the Amazon Services, LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

 

 

Hi, it's Karielyn! As a THFH insider, you'll never miss a new recipe or article!

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Comments

  1. says

    It’s so funny how people get about eggplant but quickly become addicted to its vegetable-gray goodness. This looks absolutely amazing!

    • Karielyn says

      Hi Hanna! I know exactly what you mean! I used to hate eggplant and not even because I had tasted it and didn’t like it…I just decided I didn’t like it because of it’s appearance lol!

      But now I love it!

      Thanks for stopping by 😉

  2. sue says

    you mentioned not using tomato paste- but I am unclear how I can substitute for this. I prefer everything to be homemade, so do I just use diced tomatoes? and how much? thanks!

    • Karielyn says

      Hi there Sue! You could omit the tomato paste and use additional diced tomatoes which would work to give it the “tomato-ey” flavor. I would add an extra 1 cup of diced tomatoes to substitute the 8 ounces of tomato paste.

      Thanks for the question and I hope you enjoy the recipe 😉

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