Lentil stew with roasted eggplants

Lentil stew with roasted eggplants is a hearty, nutritious, and flavorful dish that combines the earthiness of lentils with the rich, smoky taste of roasted eggplants. Perfect for a cozy dinner, this recipe is not only delicious but also packed with nutrients, making it an ideal choice for those following a plant-based diet or looking to add more wholesome meals to their repertoire. Let’s dive into the details of this delightful dish, breaking down its components and nutritional benefits.

Ingredients Breakdown:

Lentils: Lentils are a powerhouse of nutrition, rich in protein, fiber, and essential minerals like iron and folate. They form the base of this stew, providing a creamy texture and a subtle, earthy flavor.

Celery, Carrots, and Onion: These classic mirepoix vegetables add a depth of flavor and a slight sweetness to the stew. They are also excellent sources of vitamins and antioxidants.

Garlic: Garlic brings a pungent aroma and a touch of spiciness, enhancing the overall flavor profile of the dish.

Tomato Paste: Tomato paste adds a concentrated tomato flavor, a bit of acidity, and a beautiful red hue to the stew.

Cumin, Coriander, and Garam Masala: These spices lend a warm, aromatic, and slightly spicy kick to the stew, making it fragrant and flavorful.

Eggplants: Roasted eggplants bring a smoky, rich taste and a creamy texture that pairs wonderfully with the lentils.

Olive Oil: Olive oil is used for roasting the eggplants and sautéing the vegetables, adding a smooth, fruity flavor and healthy fats.

Lemon and Tahini: The lemon-tahini sauce adds a tangy, creamy finish to the dish, balancing the richness of the lentils and eggplants.

Smoked Paprika: This spice gives a smoky, slightly sweet flavor to the roasted eggplants, enhancing their taste.

Fresh Parsley: Fresh parsley is used as a garnish, adding a pop of color and a fresh, herby taste to the final dish.

Salt and Pepper: Essential seasonings that bring out the flavors of all the ingredients.

Preparation:

Roasting the Eggplants:

Preheat your oven to 180 degrees Celsius (355 degrees Fahrenheit). Slice the eggplants into 1-inch thick circles. Brush them with olive oil and season with salt, pepper, and smoked paprika. Roasting eggplants at this temperature ensures they become tender and develop a smoky, slightly caramelized flavor.

Preparing the Vegetables:

Finely chop the carrots, celery, and onions. These vegetables will be sautéed to form the flavorful base of the stew. Their natural sweetness is brought out through the cooking process, adding complexity to the dish.

Cooking the Stew:

In a large pot, heat olive oil over medium heat and sauté the chopped vegetables for about 5 minutes until they begin to soften. Add minced garlic and continue to sauté for another minute. Garlic’s aroma will permeate the vegetables, setting the stage for the lentils and spices.

Adding the Lentils and Spices:

Add the lentils, garam masala, dried coriander, cumin, and tomato paste to the pot. Season with salt and pepper, and mix everything well. Cover the mixture with 600 ml of water, bring it to a boil, then reduce the heat and let it simmer for about 30 minutes. The lentils will absorb the spices and tomato paste, becoming tender and flavorful.

Making the Tahini Sauce:

While the stew is simmering, prepare the tahini sauce. In a small bowl, whisk together tahini, lemon juice, and salt until smooth and creamy. You can add a bit of water if the sauce is too thick. This sauce adds a creamy, tangy contrast to the rich lentil stew.

Final Touches:

Once the lentils are cooked, and the eggplants are roasted, it’s time to assemble the dish. Serve the lentil stew in bowls, top with roasted eggplants, drizzle with tahini sauce, and garnish with freshly chopped parsley. The parsley adds a fresh, vibrant note that brightens up the dish.

Lentil stew with roasted eggplants is a nutritious and delicious meal that showcases the versatility and flavor of plant-based ingredients. It’s a perfect choice for a hearty dinner, offering a balanced mix of proteins, fibers, and healthy fats. The combination of lentils and roasted eggplants, enhanced with a variety of spices and a creamy tahini sauce, creates a dish that is both satisfying and wholesome. Whether you're a seasoned vegan or simply looking to add more plant-based meals to your diet, this recipe is sure to become a favorite. Enjoy the rich flavors and the health benefits that come with each bite of this delightful stew!

Nutritional Information:

Calories: 350-400 kcal
Protein: 15-20 grams
Carbohydrates: 50-55 grams
Dietary Fiber: 15-20 grams
Sugars: 5-7 grams
Fat: 12-15 grams
Saturated Fat: 2 grams
Cholesterol: 0 mg
Sodium: 500-600 mg (varies depending on the amount of added salt)
Vitamin A: 80-100% of the Daily Value (DV)
Vitamin C: 15-20% of the DV
Calcium: 10-15% of the DV
Iron: 20-25% of the DV
Conclusion:


Serves: 4 Preparation time: 15 minutes Cooking time: 40 minutes Ingredients: - 400 grams (14.1 oz) lentils - 2 celery sticks - 1 medium carrot - 1 large white onion - 1 clove garlic - 1 tablespoon tomato paste - 1 tablespoon cumin - 1 tablespoon dried coriander - 1 tablespoon garam masala - 2 medium eggplants - 2 tablespoons olive oil - 1 lemon - 2 tablespoons tahini - 1 tablespoon smoked paprika - 2 sprigs fresh parsley - Salt, pepper to taste Instructions: 1. Preheat the oven to 180 degrees Celsius / 355 degrees Fahrenheit. 2. Slice eggplants into 1-inch thick circles. Brush with 1 tablespoon of olive oil, season with salt, pepper, smoked paprika and place in a baking tray. Bake for 30 minutes or until eggplants are tender. 3. Finely chop carrots, celery, and onions. 4. In a large pot, heat one tablespoon of olive oil over medium heat and sauté the chopped vegetables for 5 minutes. 5. Finely mince garlic and add to the pot along with lentils. 6. Add garam masala, dried coriander, cumin, and tomato paste. Season with salt and pepper, then mix. Cover with 600 ml of water and cook for 30 minutes on medium heat. 7. In a small bowl, whisk together tahini with juice from one lemon and 1 teaspoon of salt until smooth and creamy. Add a bit of water if too thick. 8. Finely chop fresh parsley. 9. Serve lentil stew with roasted eggplants, drizzle with tahini sauce, and garnish with fresh parsley.