Eggplant Lentil Stew with Pomegranate Molasses

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
27%
Eggplant Lentil Stew with Pomegranate Molasses
190 min.
6
172kcal

Suggestions


Discover the vibrant flavors of our Eggplant Lentil Stew with Pomegranate Molasses—a delightful dish that will not only satisfy your taste buds but also nourish your soul. This hearty stew flawlessly blends the earthy taste of lentils with the luscious, rich texture of eggplant, creating a meal that’s as nutritious as it is delicious. Perfect for those cold evenings or cozy gatherings, this stew is a favorite among vegetarians and vegans alike, making it a versatile option for any dinner table.

The addition of pomegranate molasses imparts a tangy sweetness that elevates the overall profile of the dish, making it truly unique. You'll find a wonderful array of ingredients that bring both color and aroma to your kitchen, inviting you to indulge in a culinary experience that's both satisfying and wholesome. With a rich sauce that beautifully envelops tender vegetables and lentils, this stew is not just a meal; it's a celebration of flavors!

Whether you're looking for a comforting starter, a fulfilling main course, or a nourishing snack, this stew serves it all! Ready in just over three hours, it allows for plenty of time to soak in the flavors as they meld together. Get ready to impress your guests or simply treat yourself with this incredible, easy-to-make dish that's gluten-free, dairy-free, and utterly delicious!

Ingredients

  • 1.5 pound globe eggplant for 1 1/2 pounds (or enough eggplants )
  • servings salt 
  • 0.5 cup brown lentils 
  • servings water 
  • 0.7 cup olive oil extra-virgin
  • medium onion finely chopped
  • medium garlic cloves minced
  • medium tomatoes chopped
  •  long chiles green such as anaheims—stemmed, seeded and coarsely chopped
  • tablespoons mint leaves chopped (spearmint)
  • tablespoon tomato paste 
  • 0.3 teaspoon pepper red crushed
  • 0.3 cup pomegranate molasses 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • pot
  • casserole dish
  • dutch oven

Directions

  1. Salt eggplant slices to drain of excess moisture: Partially peel the eggplant so it has lengthwise stripes, then cut it lengthwise into 4 slices. Score each slice on 1 side in a crosshatch pattern.
  2. Cut each slice crosswise into 3 pieces and set on a rimmed baking sheet.
  3. Sprinkle with salt.
  4. Let stand for 1 hour.
  5. Cook the lentils: In a small saucepan, cover the lentils with 2 inches of water and bring to a boil. Reduce the heat to moderate and simmer until tender, about 15 minutes.
  6. Drain the lentils.
  7. Coat a small (3-quart) enameled cast-iron Dutch oven or casserole dish with 1 tablespoon of the olive oil.
  8. Mix vegetables: In a bowl, toss the onion with the garlic, tomatoes, green chiles, mint, tomato paste, crushed red pepper and 2 teaspoons of salt.
  9. Layer pot with eggplant slices, vegetables, and lentils: Rinse the eggplant and pat dry.
  10. Spread 1/2 cup of the vegetable mixture in the Dutch oven and top with half of the eggplant. Cover with half of the lentils and half of the remaining vegetable mixture. Top with the remaining eggplant, lentils and vegetables.
  11. Pour the remaining olive oil around the side and over the vegetables, then drizzle with the pomegranate molasses.
  12. Cook the stew:
  13. Heat the stew until the liquid in the stew is simmering. Cover and cook over low heat until the eggplant is very tender, about 1 1/2 hours.
  14. Serve hot, warm or at room temperature.

Nutrition Facts

Calories172kcal
Protein13.73%
Fat26.88%
Carbs59.39%

Properties

Glycemic Index
32.43
Glycemic Load
3.31
Inflammation Score
-7
Nutrition Score
11.921739246534%

Flavonoids

Delphinidin
97.17mg
Catechin
0.06mg
Eriodictyol
0.52mg
Hesperetin
0.17mg
Naringenin
0.28mg
Apigenin
0.11mg
Luteolin
0.24mg
Isorhamnetin
0.92mg
Kaempferol
0.16mg
Myricetin
0.09mg
Quercetin
4.04mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:172.26kcal
8.61%
Fat:5.32g
8.19%
Saturated Fat:0.76g
4.72%
Carbohydrates:26.47g
8.82%
Net Carbohydrates:16.57g
6.03%
Sugar:10.48g
11.64%
Cholesterol:0mg
0%
Sodium:284.97mg
12.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.12g
12.24%
Fiber:9.89g
39.58%
Manganese:0.61mg
30.46%
Folate:113.52µg
28.38%
Potassium:582.67mg
16.65%
Vitamin C:13.71mg
16.62%
Vitamin B1:0.21mg
14.31%
Vitamin B6:0.27mg
13.55%
Copper:0.27mg
13.31%
Phosphorus:121.27mg
12.13%
Magnesium:47.19mg
11.8%
Vitamin K:11.4µg
10.85%
Iron:1.86mg
10.32%
Vitamin A:510.57IU
10.21%
Vitamin E:1.48mg
9.89%
Vitamin B3:1.55mg
7.76%
Zinc:1.13mg
7.56%
Vitamin B5:0.74mg
7.42%
Vitamin B2:0.1mg
5.88%
Calcium:43.65mg
4.37%
Selenium:2.2µg
3.15%