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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 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Side Dish
Cuisine Caribbean
Servings 4
Calories 241 kcal


  • 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


  • 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.


  • 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.


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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Corn Allergy:

Always choose ingredients without corn or corn derivatives.