Cook the Book: Sweet and Sour Eggplant and Onion Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
15%
Cook the Book: Sweet and Sour Eggplant and Onion Stew
45 min.
4
233kcal

Suggestions


Welcome to a delightful culinary adventure with our Sweet and Sour Eggplant and Onion Stew! This vibrant dish is not only a feast for the eyes but also a celebration of flavors that will tantalize your taste buds. Perfectly suited for vegetarians and vegans alike, this stew is gluten-free and dairy-free, making it an excellent choice for anyone looking to enjoy a wholesome meal without compromising on taste.

Imagine the rich aroma of caramelized cipolline onions mingling with the tangy notes of red wine vinegar and the warmth of cinnamon. Each bite offers a delightful contrast between the tender, sweet onions and the crispy, golden-brown eggplant, creating a symphony of textures and flavors. This dish is versatile enough to serve as a comforting soup, a sophisticated antipasti, or even a satisfying snack.

In just 45 minutes, you can whip up this delicious stew that serves four, making it an ideal option for family dinners or gatherings with friends. With only 233 calories per serving, you can indulge guilt-free while enjoying a hearty and nutritious meal. So, roll up your sleeves and get ready to impress your loved ones with this exquisite Sweet and Sour Eggplant and Onion Stew that is sure to become a favorite in your kitchen!

Ingredients

  • 50  olive oil extra virgin for deep frying extra-virgin
  •  cinnamon sticks 
  • clove garlic smashed
  • 1.5 tablespoons granulated sugar 
  • servings kosher salt black
  • tablespoons olive oil extra virgin extra-virgin
  • 15 small onion whole
  • teaspoon oregano dry
  • 0.3 cup red wine vinegar 
  • large thyme leaves 
  • 1.5 tablespoons tomato paste 
  • 0.8 cup tomato sauce homemade store bought
  • 2.3 cups water 

Equipment

  • frying pan
  • paper towels
  • pot
  • deep fryer

Directions

  1. If the onions are large, cut them in half. Warm a large skillet over medium-high heat and add the oil.
  2. Add the cipolline and garlic, and pan-roast until slightly golden, shaking the pan. Deglaze the pan with vinegar, then add the water, tomato sauce, tomato paste, cinnamon sticks, thyme, oregano, and sugar. Season generously with salt and pepper. Bring up to the boil and then reduce the heat. Partially cover the pan and braise gently until the onions are just fork-tender, up to 20 minutes. The juice will be quite thick. Reserve.
  3. Prepare a pot of blended oil or deep fryer for deep-frying; heat the oil to 350°F to 375°F. Salt and pepper the eggplant, and deep-fry until nicely browned.
  4. Drain on paper towels to get rid of the excess oil; season again with salt.
  5. Fold the fried eggplant into tho onion mixture and taste for sugar and vinegar.
  6. Remove the remains of the thyme and cinnamon sticks, if you like.
  7. If you prefer not to deep-fry the eggplant, you can saute it in thick, round slices in olive oil until golden brown, then drain and quarter them into wedges.

Nutrition Facts

Calories233kcal
Protein6.38%
Fat36.77%
Carbs56.85%

Properties

Glycemic Index
68.02
Glycemic Load
9.88
Inflammation Score
-9
Nutrition Score
11.619999968487%

Flavonoids

Apigenin
0.06mg
Luteolin
0.42mg
Isorhamnetin
13.15mg
Kaempferol
1.71mg
Myricetin
0.09mg
Quercetin
53.3mg

Nutrients percent of daily need

Calories:232.61kcal
11.63%
Fat:10g
15.39%
Saturated Fat:1.46g
9.15%
Carbohydrates:34.8g
11.6%
Net Carbohydrates:28.14g
10.23%
Sugar:18.05g
20.06%
Cholesterol:0mg
0%
Sodium:478.01mg
20.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.91g
7.82%
Manganese:0.77mg
38.47%
Vitamin C:25.54mg
30.96%
Fiber:6.66g
26.64%
Vitamin B6:0.39mg
19.64%
Potassium:607.99mg
17.37%
Vitamin E:2.47mg
16.48%
Folate:56.38µg
14.09%
Vitamin K:12.41µg
11.82%
Copper:0.22mg
10.79%
Calcium:104.03mg
10.4%
Magnesium:41.38mg
10.35%
Phosphorus:98.51mg
9.85%
Iron:1.77mg
9.83%
Vitamin B1:0.14mg
9.23%
Vitamin B2:0.12mg
6.97%
Vitamin A:345.03IU
6.9%
Vitamin B3:1.01mg
5.05%
Vitamin B5:0.49mg
4.92%
Zinc:0.67mg
4.48%
Selenium:2.12µg
3.02%