Eggplant, tomatoes and watercress
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Eggplant, Watercress, Peppers and Tomato Stew, a delicious plant-based recipe

Last updated on November 8th, 2022 at 06:48 pm

Eggplant, Watercress, Peppers, and Tomato Stew, a delicious plant-based recipe and also a meatless recipe is one of the best healthy side dishes you can make to complete your dinner meal. A quick and easy Eggplant, Watercress, Peppers, and Tomato Stew side dish takes less than 1-hour to make.

Not a traditional or typical Caribbean eggplant stew, but good enough for a vegan meal that includes one of the healthiest grains, farro, or even brown rice. This recipe also goes well with roasted meat such as pork or beef ribs and lamb.

Eggplant watercress and tomato stew
Eggplant, Watercress, Peppers and Tomato Stew, a delicious plant-based recipe

What are the ingredients to make this meatless stew or plant-based recipe

The ingredients are very common, and you can easily find them in any supermarket.

  • Eggplant: also called aubergine, low in calories and a great source of vitamins and minerals. The recipe uses the Italian eggplant, one of the most eggplant found in markets.
  • Pepper: red bell peppers add a wonderful taste and sweetness to the dish
  • Onion: use either white, purple, or shallots.
  • Tomatoes: juicy tomatoes are always better. Campari, Globe, Heirloom, and Beefsteak tomatoes are best. They release their juice very quickly, which is needed to create a flavorful sauce.
  • Watercress: a plant in the cabbage family, has a distinct peppery taste, is perfect in both salad and stews. It elevates the taste of the eggplant that can be bland sometimes.
  • Dried Oregano: the perfect spice for eggplant and tomatoes. It adds an earthy taste and is also sweet and spicy.
  • Fresh Lemon Juice: always better to use fresh. Also, lemon or lime juice acts as a flavor enhancer in stews.
  • Garlic: fresh is always better to use.
  • Olive Oil: best to use olive oil when making stews.
Eggplant Stew Ingredients Eggplant, Watercress, Peppers and Tomato Stew, a delicious plant-based recipe
Ingredients for Eggplant, Watercress, Peppers and Tomato Stew, a delicious plant-based recipe

How to make this plant-based recipe

The instructions are simple enough, and this is an excellent basic eggplant recipe for beginner cooks to learn.

  • Wash the eggplant, peel off the skin and cut into small cubes. Place cubes in a stockpot, add enough water to cover and add salt. Cover and let cook for no more than 5 – 7 minutes. Make sure the pieces do not overcook. Remove from water and mash eggplant, and put aside.
  • Heat oil in a saucepan over medium heat and add garlic, tomatoes, onion, and peppers. Stirring occasionally, let mixture fry for about 2 – 3 minutes. Add eggplant, continue stirring and make sure all ingredients are well blended. Add oregano, lemon juice, black pepper, and salt to taste. Let cook occasionally, stirring, so the eggplant does not stick to the pan for about 3 -4 minutes.
  • Serve hot with bread, a grain dish, or pasta

Tips and Notes to make Eggplant, Watercress, Peppers and Tomato Stew

  • Eggplants are very easy to prepare. Just wash, trim off the stem ends and peel the skin with either a knife or a vegetable peeler to make life easier. Make sure you cut the eggplant just before use as it tends to change color quickly.
  • Cooking Eggplant with other ingredients such as tomatoes and peppers is a perfect combination. Add spinach or watercress, and the taste is even better.
  • Use a potato masher to mash the eggplant – much easier.
  • Purple or white, whatever the variety you choose, the eggplant should be firm to the touch, without blemishes or soft spots.
  • Adding peppers, red, yellow, orange, should always be firm to the touch and not soft. Want to add green peppers, remember that it has a much stronger taste than the other bell peppers
  • A good olive oil is recommended for this type of plant-based dish. The olive oil will also add flavor.

The eggplant itself does not require a lot of spices; just your basics spices will do. Eggplant, Watercress, Peppers, and Tomato stew is excellent with white rice, root vegetable, or anything else you prefer.

By the way, eggplant is loaded with vitamins and is an excellent source of dietary fiber. Make it part of your meal at least once a week.

Eggplant watercress and tomato stew

Eggplant, Watercress, Peppers and Tomatoes

Eggplant, Watercress, Peppers and Tomato Stew, the perfect plant-based recipe perfect to serve with rice, root vegetable.
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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Side Dish
Cuisine Caribbean
Servings 4
Calories 241 kcal

Ingredients
  

  • 2 lbs eggplant cut in cubes
  • 1 teaspoon salt
  • ¼ cup olive oil
  • 4 cloves garlic finely chopped
  • 2 cups tomatoes diced
  • 2 cups onions finely sliced
  • 1 cup red bell peppers finely chopped
  • ½ teaspoon dried oregano
  • ½ tablespoon lemon juice fresh lemon or lime juice
  • 1 teaspoon ground black pepper
  • 1 cup watercress cleaned, rinsed and chopped

Instructions
 

  • Wash eggplant, peel off skin and cut in small cubes. Place cubes in stockpot, add enough water to cover and add salt. Cover and let cook for no more than 5 – 7 minutes. Make sure the pieces do not overcook. Remove from water and mash eggplant and put aside.
  • Heat oil in a saucepan over medium heat and add garlic, tomatoes, onion and peppers. Stirring occasionally, let mixture fry about 2 – 3 minutes. Add eggplant, continue stirring and make sure all ingredients are well blended. Add oregano, lemon juice, black pepper and salt to taste. Let cook stirring occasionally so eggplant does not stick to pan about 3 -4 minutes. Serve hot with bread, grains or pasta.

Notes

  • Eggplants are very easy to prepare. Just wash, trim off the stem ends and peel the skin with either a knife or a vegetable peeler to make life easier. Make sure you cut the eggplant just before use as it tends to change color quickly.
  • Cooking Eggplant with other ingredients such as tomatoes and peppers is a perfect combination. Add spinach or watercress, and the taste is even better.
  • Use a potato masher to mash the eggplant – much easier.
  • Purple or white, whatever the variety you choose, the eggplant should be firm to the touch, without blemishes or soft spots.
  • Adding peppers, red, yellow, orange, should always be firm to the touch and not soft. Want to add green peppers, remember that it has a much stronger taste than the other bell peppers
  • A good olive oil is recommended for this type of plant-based dish. The olive oil will also add flavor.
  •  

Nutrition

Calories: 241kcalCarbohydrates: 28gProtein: 5gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 599mgPotassium: 943mgFiber: 10gSugar: 15gVitamin A: 2119IUVitamin C: 74mgCalcium: 71mgIron: 1mg

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword easy vegetables dish, eggplant recipe, eggplant side dish, Plant-Based recipe, Vegetable Dish
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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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Originally published May 22, 2014. Updated to add more content and details.

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