Hearty Eggplant & Lentil Stew
This hearty, fiber-packed stew combines tender eggplant and protein-rich lentils in a savory, aromatic tomato broth, creating a satisfying one-pot meal perfect for a nourishing dinner.
For 6 servings
Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
Add the minced garlic and cook for another 1 minute until fragrant, being careful not to burn it.
Stir in the cubed eggplant and cook for 5-7 minutes, stirring occasionally, until it begins to soften slightly. Add the ground cumin, ground coriander, smoked paprika, ground turmeric, and red pepper flakes. Cook for 1 minute, stirring constantly, until the spices are fragrant.
Pour in the undrained diced tomatoes, vegetable broth, and rinsed dried lentils. Stir everything together well, scraping up any browned bits from the bottom of the pot.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils are tender and the eggplant is very soft. Stir occasionally to prevent sticking.
Uncover the pot and continue to simmer for another 5-10 minutes if the stew is too thin, allowing it to thicken to your desired consistency. The stew will also thicken as it cools.
Season the stew generously with salt and black pepper to taste. Remember that broths can vary in sodium content, so adjust accordingly.
Stir in the fresh lemon juice just before serving. This brightens all the flavors.
Ladle the hearty eggplant and lentil stew into bowls. Garnish with a sprinkle of fresh chopped parsley or cilantro and serve warm.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse Your Lentils: Always rinse dried lentils thoroughly under cold water before cooking to remove any dust or debris. This also helps prevent cloudiness in your stew.
- 2Adjust Consistency: If the stew becomes too thick during simmering, add a splash more vegetable broth or water until it reaches your preferred consistency. If it's too thin, simmer uncovered for a few extra minutes.
- 3Make Ahead Meal: This stew tastes even better the next day as the flavors have more time to meld. It's an excellent candidate for meal prepping.
- 4Don't Overcook Eggplant: While you want the eggplant to be tender, avoid turning it into mush. Cook until just soft, as it will continue to cook slightly in the hot stew.
Adapt it for your goals.
Protein Boost
Add a can of rinsed and drained chickpeas along with the lentils for extra protein and texture, or stir in crumbled firm tofu during the last 10 minutes of cooking.
Add GreensAdd Greens
Stir in a few handfuls of fresh spinach or chopped kale during the last 5-10 minutes of cooking until wilted, boosting the nutritional content and adding a fresh flavor.
Spice it UpSpice it Up
For a hotter stew, increase the red pepper flakes or add a pinch of cayenne pepper. A swirl of harissa paste at the end can also add a smoky, spicy kick.
Why this is on our healthy list.
Rich in Fiber
Both lentils and eggplant are excellent sources of dietary fiber, promoting digestive health, aiding in satiety, and helping to regulate blood sugar levels.
Plant-Based Protein
Lentils are a fantastic source of plant-based protein, making this stew a complete and satisfying meal for vegetarians and vegans, supporting muscle repair and growth.
Antioxidant Powerhouse
Eggplant contains nasunin, a potent antioxidant, while various spices like turmeric and cumin also contribute to the stew's antioxidant profile, helping to combat oxidative stress.
Frequently asked questions
It's not recommended. Red lentils cook much faster and break down more easily, which would result in a mushier consistency. Stick to brown or green lentils for the best texture in this stew.
