This plant-based Eggplant Onion and Tomato Stew recipe is an easy and healthy one-pot meal using fresh summer produce that’s ready in about 30 minutes + Instant Pot instructions to make it even quicker in only 5 minutes! It’s made with 8 clean, real food ingredients, is perfect for Meatless Monday and everyone will love it!
You’ll love how easy it is to make this Eggplant Tomato and Onion Stew with a minimal ingredient list and fresh veggies.
While visiting my parents, my dad wanted me to make something for dinner with the eggplant he had just bought, so decided to make this dish since they had the rest of the simple ingredient list on hand.
Not only did I make it for him that night, but he asked if I would make it again a couple of nights later!
So after making a grocery trip for more eggplant, I made it a second time for him before we left our visit and because he liked it so much we had it twice in one week…it was that good!
Eggplant Onion and Tomato Stew
If you love a quick + easy dinner with minimal cleanup, then you’ll LOVE this recipe.
You can make it on the stovetop in about 30 minutes or in an Instant Pot in about 5 minutes.
It’s a “one-pot” meal and basically and the hardest part is just prepping the fresh veggies.
Once it’s ready, you can enjoy it as is, or serve it over quinoa, brown rice, cauliflower rice or even pasta.
And not only is it a delicious healthy meal to serve for “Meatless Mondays”, but it’s also vegan, gluten-free, dairy-free, paleo-friendly and Medical Medium compliant.
What Ingredients Do I Need To Make Plant-Based Eggplant Tomato and Onion Stew?
This recipe is made with clean, real food ingredients that are nutrient-dense.
Try to buy organic ingredients whenever possible.
- Tomato Sauce
- Filtered Water
- Ground Cumin Powder
- Ground Cayenne Powder
- Himalayan Pink Salt
Make sure you visit my “5 Fast Facts of Nutrient-Dense Foods” to see the nutritional benefits of the ingredients I used in this recipe!
How To Make Vegan Eggplant, Onion and Tomato Stew (Stovetop + Instant Pot Instructions):
This is an easy, one-pot recipe (that you can even make in 5 minutes with an Instant Pot) and I’ll show you how to make it step-by-step!
Step 1: Prep Your Veggies:
The hardest part of this recipe is getting your veggies ready.
You’ll need to cut the eggplant into cubes and dice the tomatoes and onions.
I like to leave the skins on the eggplant, but you can cut the skins off before cutting them into cubes if you prefer.
Step 2: Add Everything Together:
Once you’ve got the veggies ready, all you need to do next is add them to a skillet (or an Instant Pot), along with the seasonings and water.
Mix everything together until all the ingredients and seasonings are evenly distributed.
When you add the water, start with 1/2 cup and if you find you prefer your stew to have a more liquid consistency, add a little more water.
Step 3: Prepare the Eggplant Stew
- Add the prepped veggies and all remaining ingredients to a skillet, then stir to make sure everything is evenly distributed.
- Cover the skillet and let it simmer on low-medium heat for about 20-25 minutes, or until the eggplant is soft.
- Remove the lid, stir the contents and adjust the water and/or seasonings if you prefer.
Instant Pot Instructions:
- Add the prepped veggies and all remaining ingredients to an Instant Pot.
- After adding all the ingredients to the Instant Pot, stir to make sure everything is evenly distributed.
- Close the lid and turn the vent to the “Sealed” position.
- Set the settings on “PRESSURE COOK” –> “HIGH” –> “5 MINUTES”.
- When the timer goes off, carefully “QUICK RELEASE” the steam.
- Remove the lid, stir the contents and adjust the seasonings if preferred.
You can serve it as is or make a hearty meal by adding it over organic rice or even gluten-free pasta.
Ingredient + Tips for Making Vegan Eggplant, Onion and Tomato Stew:
- Water. You can adjust the amount of water in the recipe to make it the consistency you prefer. Start with 1/2 cup water as listed in the recipe and add an extra 1/2 cup water if you like a thinner stew.
- Seasonings. Adjust the salt and cayenne pepper to your preference (or omit) if you are serving to children or don’t like spicy food.
- Tomatoes. I like to use the “roma” tomato variety because they are easy to cut and don’t have a lot of flesh to them but any type of tomato variety would work. If you are in a hurry or don’t have fresh tomatoes on hand, you can use organic diced tomatoes in a jar (to avoid BPA-free lined cans) and it will work just fine.
- Tomato Sauce. Try to buy tomato sauce in a glass jar or BPA-free can, if possible, to avoid BPA lining.
- Onions. I’ve used both white onions and red onions and both work fine. Just use your favorite variety or whatever you have on hand.
- Eggplant. I like to leave the skin on the eggplant but feel free to peel the skin off the eggplant before cutting it into cubes if you prefer.
Want More Healthy Plant-Based Dinner Recipes?
Check out these:
- Clean Eating Zucchini Boats with Creamy Garlic Sauce
- Creamy Red Lentil and Kale Soup
- Spicy Turmeric Twice Baked Potatoes
- or my Clean Eating Cookbook with 100+ healthy, clean eating recipes just like this one that you will love!
Did You Make This Recipe?
If so, please leave a rating and comment below to let me know…it would make my day! 🙂