Eggplant-Shallot Stew

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This simple combination of coarsely mashed eggplant and shallots makes a quick vegetarian side dish or main dish.

By Raghavan Iyer

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

6 servings, generous 1/2 cup each

Nutrition Profile:

Low-Carb Diabetes-Friendly Dairy-Free Low-Sodium Heart-Healthy Vegan Vegetarian Gluten-Free Low-Calorie

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Ingredients

1 tablespoon canola oil
1 tablespoon coriander seeds
1 dried red chile, such as Thai, cayenne or chile de arbol
1 teaspoon tamarind concentrate, or juice of 1 large lime
1 cup water
1 teaspoon black or yellow mustard seed
1 1/2 pounds eggplant, peeled and cut into 1/2-inch cubes (6 cups)
1 cup thinly sliced shallots, (about 3 large)
½ teaspoon salt
2 tablespoons finely chopped fresh cilantro

Directions

Heat oil in a large saucepan over medium-high heat; add coriander seeds and chile; toast until the coriander turns reddish brown and the chile is slightly blackened, about 30 seconds. With a slotted spoon, transfer spices to a plate to cool. Grind in spice grinder or mortar and pestle until the mixture is the texture of coarsely ground black pepper.
Dissolve tamarind concentrate (or lime juice) in water. Reheat the oil over medium-high heat; add mustard seeds. When the seeds begin to pop, cover the pan. As soon as the popping stops, add eggplant and shallots; cook, stirring constantly, for 1 minute. Add the tamarind (or lime juice) mixture, salt and the ground spices; bring to a boil. Reduce heat to medium-low, cover and simmer until the eggplant is fork-tender, 3 to 5 minutes. Coarsely mash the stew with a potato masher. Sprinkle with cilantro and serve.

Originally appeared: EatingWell Magazine, Winter 2004

Nutrition Facts (per serving)

75	Calories
3g	Fat
12g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size generous 1/2 cup
Calories 75
% Daily Value *
Total Carbohydrate 12g	5%
Dietary Fiber 4g	14%
Total Sugars 5g
Protein 2g	4%
Total Fat 3g	4%
Saturated Fat 0g	1%
Vitamin A 388IU	8%
Vitamin C 5mg	6%
Folate 35mcg	9%
Sodium 201mg	9%
Calcium 29mg	2%
Iron 1mg	4%
Magnesium 26mg	6%
Potassium 366mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Eggplant-Shallot Stew

Ingredients

Directions

Nutrition Facts (per serving)

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