Eggplant Potato Stew Recipe
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4.9
81 reviews
Excellent
Eggplant Potato Stew Recipe
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This thick and hearty Potato Stew recipe features tender potatoes, delicious aromatics, and also some chewy eggplants for a wholesome dinner meal. It's incredibly easy to make and can be ready in just under an hour, making this is the ultimate vegan stew.
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Ingredients
- 1 medium eggplant diced into small chunks
- ½ teaspoon salt
- ¼ c tamari or soy sauce use reduced sodium version if possible
- ¼ teaspoon powdered ginger
- 4 tablespoon extra virgin olive oil plus extra (use water if oil-free)
- ¾ c cold water or vegetable broth
- 1 large onion diced
- 1 large carrot diced or cut into rounds
- 4 medium potatoes peeled and diced
- ½ teaspoon herbes de Provence or Italian seasoning or any other dried herbs
- ¼ teaspoon pepper
- 4 tablespoon Cilantro or parsley for serving
Instructions
Prep the eggplant.
- Place the eggplant in a large bowl and sprinkle with salt. Stir and let it sit for 10 minutes. This will get rid of the bitterness. Don’t rinse.
Mix Tamari and ginger.
- In a small bowl, dilute the ginger powder in Tamari or soy sauce.
Sauté the vegetables.
- Heat the olive oil in a large non-stick skillet over medium heat. Add the onion and sauté, stirring occasionally, for 5 minutes. Add the carrot and sauté for another 5 minutes.
Finish cooking.
- Add the potatoes and cook for 10 minutes, stirring from time to time. Stir in the eggplant, cold water, tamari mixture, herbes de Provence, and pepper. Bring the stew to a boil, then reduce the heat to low. Cover with a lid and simmer for 15 minutes or until the potatoes are soft.
Serve.
- Serve eggplant stew immediately with a sprinkling of cilantro or parsley.
Notes
- Eggplant. For this vegetarian stew, choose a medium-sized eggplant that is firm but not hard. Its skin should be bright purple, without wrinkles, and with no or very few brown spots. Blemishes like this indicate that the eggplant is old, and when you work with the eggplant, you might have to cut it out. In addition, make sure the stem of the eggplant is green and free of mold.
- Tamari. Tamari is similar to soy sauce in that they are both made with fermented soybeans, but tamari is usually gluten-free and has a richer flavor. You can use soy sauce if you like, but you will love the taste of tamari and ginger! Also, feel free to use reduced-sodium Tamari.
- Slow-Cooker. You can make this vegetable stew in a crockpot; just make sure not to skip sautéing the onion and carrots on the stovetop, as this brings so much flavor. Otherwise, you can add everything to the crockpot and cook for 4-6 hours on low, making sure you don't overcook it so the eggplant doesn't get soggy.
- Storage. The cooked vegetable stew should be stored in an airtight container, and it will keep for 3–4 days in the refrigerator. Reheat in a microwave for 30 to 40 seconds or until warm.
- Freezing. Distribute the stew among the freezer-friendly zipper bags leaving ¼- to ½-inch of space to allow for expansion in the freezer. Lay the bags flat in the freezer, where they'll keep for 3 months.
- Thawing. Leave the eggplant and potato stew to defrost in the refrigerator overnight, and then simmer in a pot for a few minutes. If you're short on time, you can throw a bag with a veg stew in a pot of hot water, defrost it there, and then reheat it on the stovetop.
Nutrition Information
Show Details
Serving
1g
Calories
350.75kcal
(18%)
Carbohydrates
51.75g
(17%)
Protein
7.8g
(16%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Sodium
603.5mg
(25%)
Potassium
1406.5mg
(40%)
Fiber
9.9g
(40%)
Sugar
9.3g
(19%)
Calcium
58.5mg
(6%)
Iron
2.5mg
(14%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 35075 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 350.75kcal | 18% |
| Carbohydrates | 51.75g | 17% |
| Protein | 7.8g | 16% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Sodium | 603.5mg | 25% |
| Potassium | 1406.5mg | 30% |
| Fiber | 9.9g | 40% |
| Sugar | 9.3g | 19% |
| Calcium | 58.5mg | 6% |
| Iron | 2.5mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
81 reviews
Excellent
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