Eggplant and Red Kidney Bean Stew
A hearty, flavourful stew packed with vegetables, warming spices, and protein-rich kidney beans. Perfect served over brown rice for a nourishing meal.
- 1 large eggplant diced
- 1 large onion finely chopped
- 1 large capsicum chopped
- 3-4 garlic cloves minced
- 2 medium tomatoes chopped (or 1 can diced tomatoes)
- 1½ cups cooked red kidney beans or pre-soaked and boiled
- 2 tbsp coconut oil
- 1 cup vegetable stock or water
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp smoked paprika
- 1 tsp dried oregano or thyme
- Salt and pepper to taste
- 1 tsp chili flakes or fresh chili optional
- Fresh basil chopped (for garnish)
- To serve: Brown rice
Cook the base:– heat coconut oil in a large pan– sauté onion for 5 minutes until soft– add garlic and cook 1 more minute. Add the eggplant:– stir in eggplant and cook for 5–7 minutes until soft and slightly browned– add more oil if needed. Spice it up:– add cumin, coriander, paprika, oregano, salt, pepper, and chili (if using)– stir for 1–2 minutes to toast the spices. Add tomatoes:– mix in the chopped tomatoes and cook for 5 minutes, until they start to break down. Simmer the stew:– add the kidney beans and vegetable stock– bring to a gentle simmer and cook for 10–15 minutes until the stew thickens and the flavours come together. Final touch:– taste and adjust seasoning– add a splash of water or stock if it’s too thick. Serve:– spoon the stew over brown rice– garnish with fresh basil and enjoy warm.