Eggplant & Lentil Stew

This robust, hearty, and flavorful meal will satisfy any eater, vegan or not. This dish is yummy by itself, or served over a bed of rice, polenta, or mashed potatoes.

The spices in this dish are very versatile. Feel free to experiment with other flavorings. I use cumin and paprika for a more Moroccan-style stew, but you could use turmeric or curry for a more Indian-style stew, ground coriander, Italian herbs, harissa paste, get creative!

If you follow BLE, I’d suggest weigh this meal using the total meal weight method or 1-plate rule because the categories are mixed. Check out this post for more info on weighing mixed category meals for BLE, or see the notes at the bottom of the recipe.

Eggplant & Lentil Stew

Veggies | 1 Protein | 1 Fat
Prep Time: 15 minutes
Cook Time: 1 hour
Servings: 4
Recipe From: Katie’s Bright Kitchen

Ingredients

Veggies

  • 2 medium eggplants, large dice
  • 1/2 medium onion, diced
  • 2 medium carrots, diced

Protein

  • 1.5 cups brown or green lentils, dry 10.5 oz

Fat

  • 4 Tbsp olive oil 2 oz

Seasonings

  • 1 cup tomato sauce 8 oz
  • 5-6 cloves garlic, minced
  • 1.5 tsp ground cumin or more to taste
  • 1.5 tsp smoked paprika or more to taste
  • 2 Tbsp tomato paste
  • 4 cups vegetable broth plus extra as needed
  • salt & black pepper to taste
  • fresh parsley, chopped to garnish

Instructions

  • Heat the oil in a large saucepan, cast iron pan, or dutch oven medium heat. Add the onions and carrots and cook for about 10 minutes.
  • Add the garlic, and stir for a minute or two until fragrant.
  • Add the eggplant, lentils, tomatoes, and the rest of the seasonings.
  • Bring to a boil, then cover and reduce heat to a simmer. Simmer until the lentils are fully cooked, stirring occasionally and adding broth or water as needed.
  • The time will vary depending on the type and freshness of your lentils. Mine took a little over an hour.
  • To make this in an Instant Pot, see notes below.

Notes

Notes for Bright Line Eaters
  • 10.5 oz dry lentils yields close to 4 protein servings. I’ve found that about 2.6 oz of dry lentils cooks to 6 oz, or 1 female protein serving. 
  • The categories in this dish are particularly mixed up, and so the portions won’t be 100% precise. The portions are close enough for me, but this might not work for some Bright Line Eaters. To make the portions more precise, cook the lentils separately in the broth and add in the weighed, cooked lentils at the end and simmer to meld the flavors. 
  • The vegetable weight will vary widely depending on the size of your vegetables. I would weigh the veggies raw before adding to the dish, and add a couple of ounces to account for it cooking down. 
Instant Pot Modifications
  • To make in an Instant Pot or pressure cooker, cut the amount of broth in half and add everything to the pot. (You could begin with sautéing the onions, carrots, and garlic in Sauté mode, or you could skip this step.)
  • Use the lentil cooking time and method listed in your machine’s instructions. The eggplant will be much softer, almost like a sauce, but it’s easy, hands off, and yummy!
  • You may need to add extra spices as seasonings tend to be less flavorful when pressure cooked.
  • Feel free to leave out the oil, but it does add richness.
Tried this recipe?Mention @katiesbrightkitchen or tag #katiesbrightkitchen!
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4 Comments

  1. Katie, I think a couple of the ounce measurements may be off. A cup of tomato sauce weighs 8 ounces, not 4. And 4 tablespoons of oil is 2 ounces, not one. It’s on my stove cooking now and smells fabulous. As you know, I love your recipes…

     
  2. Maureen Corbett

    Another winner recipe! Beautiful combo. I used marinara because I didn’t have tomato sauce, and was even short on that so I used salsa to complete the measurement. Used 6 cloves garlic, or actually the little frozen Dorot garlic cubes. My eggplants were big, and I experimented slow cooking this with the 4 cups broth, but after 7 hours on low in the slow cook mode of the Instant Pot, it was still too “al dente.” So when I got home I pressure cooked it on high for 3 minutes and it was perfect. Talk about a forgiving recipe! You’re right, the olive oil gives it a nice lovely depth and flavor. Thanks for your wonderful recipes Katie!

     

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