Eggplant Potato Stew Recipe
User Reviews
4.9
Eggplant Potato Stew Recipe
Description
Eggplant Potato Stew Recipe features medium diced eggplant that's salted to lessen bitterness before cooking. Alongside large diced potatoes, carrots, and onions, the vegetables are sautéed then simmered in a mixture of tamari infused with powdered ginger and herbes de Provence. The stew is cooked covered until the potatoes become soft, resulting in a gently seasoned, thick vegetable stew that balances earthiness with umami notes from tamari. The olive oil sauté stage develops flavor and texture in the vegetables.
The finished stew provides tender, well-cooked potatoes and silky eggplant infused with gentle herb and spice flavors. Its savory broth is mildly aromatic with ginger and herbs, making it suitable as a wholesome vegetarian main or side dish. Fresh cilantro or parsley brightens the dish at serving.
Practical notes include selecting a medium firm eggplant with vibrant skin free of blemishes to avoid unpleasant textures. Tamari is recommended for richer flavor and gluten-free options, although soy sauce is suggested as an alternative. The stew can also be prepared using a slow cooker after sautéing the aromatics. It stores well refrigerated up to 3–4 days and freezes for 3 months. Thawing and reheating instructions are provided to maintain vegetable texture.
Ingredients
- 1 eggplant diced into small chunks, medium
- ½ teaspoon salt
- ¼ c tamari use reduced sodium version if possible, or soy sauce
- ¼ teaspoon ginger powdered
- 4 tablespoon extra virgin olive oil plus extra (use water if oil-free)
- ¾ c water or vegetable broth, cold
- 1 onion diced, large
- 1 carrot diced or cut into rounds, large
- 4 potato peeled and diced, medium
- ½ teaspoon herbes de provence or any other dried herbs, or Italian seasoning
- ¼ teaspoon black pepper
- 4 tablespoon cilantro for serving, or parsley
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
- Choose a firm, medium-sized eggplant with bright, wrinkle-free skin and a green stem for the best flavor and texture.
- Tamari is preferred for richness and gluten-free needs; soy sauce is an acceptable substitute.
- Sauté onions and carrots before slow cooking to enhance flavor, if using a crockpot.
- Store cooled stew in an airtight container in the refrigerator up to 3–4 days.
- Freeze portions in flat, labeled bags for up to 3 months and defrost overnight in the refrigerator.
- Reheat gently on the stovetop or microwave to preserve texture and taste.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.9
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