East African Eggplant Stew

May 15, 2023May 15, 20230 3
Flavorful East African Eggplant Stew for a hearty meal
in Stew

Prep

15 min

Cook

45 min

Ready In

1 hour

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

2 onions , finely chopped
4 tablespoons vegetable oil
3 medium sized eggplants , diced
2 medium sized potatoes , diced
2 garlic cloves , crushed
1 teaspoon curry powder
1/4 teaspoon cayenne pepper
1 teaspoon salt
1 can tomatoes
1 tablespoon tomato paste
1 cup water

Nutrision Information

Servings Per Recipe
4
Calories
233
Sugar
9g
Fat
14g
East African Eggplant Stew is a hearty and flavorful meal that is commonly eaten in countries such as Kenya and Tanzania. The dish is typically made with eggplants, potatoes, and a spicy tomato-based sauce, which is seasoned with a variety of spices such as curry powder and cayenne pepper. This stew is often eaten with rice or bread, and it is a great way to incorporate more vegetables into your diet.

Instructions

1.In a large pot over medium heat, sauté the onions in vegetable oil until they are soft.
2.Add in the diced eggplants and potatoes and cook for about 5 minutes or until slightly browned.
3.Add the crushed garlic, curry powder, cayenne pepper, and salt, and stir to combine with the vegetables.
4.Pour in the canned tomatoes, tomato paste, and water, and give everything a good stir before bringing to a boil.
5.Reduce the heat to low, cover the pot, and simmer for about 25-30 minutes or until the potatoes and eggplants are tender.

PROS

This stew is packed with flavor and vegetables, making it a nutritious and delicious meal.

It is also vegan-friendly and gluten-free.

CONS

The stew takes some time to prepare, but it is worth the effort for the final product.

It can also be quite spicy, so adjust the seasonings to your liking.

HEALTH & BENEFITS

Eggplants are a good source of fiber and vitamins, including vitamin C and K. They also contain antioxidants that help protect against cell damage and inflammation.
The potatoes in this recipe provide energy and carbohydrates, while the tomatoes are a good source of vitamin C and other nutrients.

Print

Leave a Reply

Your email address will not be published.