Eggplant Onion and Tomato Stew

Eggplant-Tomato-and-Onion-Stew

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.

 

Feel-Good-About-What-You-Eat5 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 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

 

Eggplant-Tomato-and-Onion-Stew

 

Eggplant-Tomato-and-Onion-Stew

 

Eggplant-Tomato-and-Onion-Stew

 

Eggplant-Tomato-and-Onion-Stew

 

Eggplant-Tomato-and-Onion-Stew

 

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.

 

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 jar organic tomato paste (7 ounce glass jar or 8 ounce can)
  • 1 teaspoon organic cumin powder
  • 1 pinch organic cayenne pepper
  • 1 teaspoon pink himalayan salt
  • 1/2 cup purified or distilled water

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 paste, 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.

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

Enjoy!

 

 

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