Spicy Fava Bean and Eggplant Stew
This spicy fava bean and eggplant stew is full-bodied and savory and delicious and it's packed with more vegetables, including bell peppers and tomatoes. Serve it over brown rice for a delicious, nutritious and easy meal.
Servings: 8 servings
Calories: 181kcal
Ingredients
- 3 cups fava beans (cooked or canned. Drain before using)
- 1 tablespoon avocado oil or any neutral oil
- 4-5 cloves garlic , minced
- 1 small Italian eggplant , cut into ¾-inch chunks. Or use 2-3 Japanese or Chinese eggplants.
- 2 medium potatoes , skin on, cut into ¾-inch chunks
- 1 green bell pepper , cut into ¾-inch chunks
- 1 red bell pepper , cut into ¾-inch chunks
- 2 cups tomato puree
- 1 tablespoon garam masala
- ¼ teaspoon turmeric (optional)
- ½- 1 teaspoon cayenne or paprika for less heat (if you're really brave, you might try adding one chipotle chili in adobo sauce instead. It gives the stew a rich, smoky flavor that I happen to love but it will get your blood boiling. Literally.)
- 4 scallions (scallions), white and green parts chopped
- ¼ cup cilantro
Instructions
- Heat the oil in a large pot. Add the garlic and stir for 30 seconds, then add the potatoes and continue to cook, over a medium-low flame, about 4-5 minutes until they begin to color just slightly. Keep stirring to ensure the garlic does not burn.
- Add the eggplant and stir for another 2 minutes. Now add the bell peppers and salt and stir to combine.
- Add the tomato puree, garam masala and turmeric, if using. Stir well and allow the puree to cook for about 5 minutes or until it starts to express the oil.
- Add the fava beans with any remaining cooking water and stir well to combine. Add water if the stew is too thick. Bring to a boil, cover, lower heat so the stew just simmers, and let it cook 30 minutes or until all the vegetables are really tender.
- Check salt and turn off the heat. Add the scallions and cilantro and mix in.
Nutrition
Calories: 181kcal | Carbohydrates: 34g | Protein: 8g | Fat: 3g | Saturated Fat: 2g | Sodium: 28mg | Potassium: 905mg | Fiber: 9g | Sugar: 8g | Vitamin A: 1128IU | Vitamin C: 52mg | Calcium: 57mg | Iron: 3mg