Indulge in a cozy and nourishing Low-FODMAP Vegan Eggplant Stew, perfect for satisfying your dietary preferences while delighting your taste buds. This recipe combines the earthy flavors of roasted eggplant and sweet potato with aromatic shallots, garlic, and cherry tomatoes, all simmered in a rich tomato-based broth. To start, simply prick the eggplant and roast it alongside cubed sweet potatoes until tender and caramelized. While they roast, sauté minced shallots and garlic until golden and fragrant. Then, add in halved cherry tomatoes, along with a dollop of tomato pesto or puree, and a blend of warm spices like cumin and smoked paprika. Pour in vegetable stock, season with salt, and let the stew gently simmer, allowing the flavors to meld together. Finally, stir in chickpeas for added protein and texture. Serve this hearty stew hot, garnished with fresh coriander and a dollop of hummus or coconut yogurt for a touch of creaminess. Warm, comforting, and packed with wholesome ingredients, this Low-FODMAP Vegan Eggplant Stew is sure to become a favorite in your recipe rotation. Check out my other low-FODMAP recipes here!
Low-FODMAP Vegan Eggplant Stew
Ingredients
- 1 Whole Eggplant Pricked
- 1 Small to Medium Sweet Potato Cubed
- 1 Shallot Minced
- 1 T Avocado Oil
- 1/2 Clove Garlic Minced
- 10 Cherry Tomatoes Halved
- 1.5 T Tomato Pesto or Puree
- 1 t Cumin
- 1/4 t Smoked Paprika
- 130 ml Vegetable Stock
- 1/2 t Salt
- 1/2 tin Chickpeas
Instructions
- Preheat oven to 180c/375f
- Prick eggplant and roast for 30 minutes until tender, you can also roast sweet potatoes at the same time.
- Saute shallot for a few minutes, add garlic for last 30 seconds
- Add remainder of ingredients and simmer gently, covered for 10 minutes.
- Chop eggplant and add to mixture, continue to simmer an additional 10 minutes or until thickened.
- Coriander, Hummous and/or coconut yogurt, to serve
Low-FODMAP Guide
Diving into the low-FODMAP diet may feel overwhelming at first, but with the right resources, you can navigate it successfully. My guide offers a clear roadmap to help you understand the intricacies of the diet and how to implement it effectively.
Start by familiarizing yourself with FODMAPs, the carbohydrates that can trigger digestive discomfort in some individuals. Learn about the different phases of the diet, from elimination to reintroduction, and how each phase plays a crucial role in identifying your trigger foods. This guide will primarily focus on the elimination phase – the key start to your low-FODMAP journey. This guide also provides practical tips and meal planning strategies to stress management techniques.
By downloading our guide, you’ll gain access to valuable resources and delicious recipes designed to make the transition to a low-FODMAP diet as seamless as possible. Take the first step towards improved gut health today by downloading my How to Start the low-FODMAP Diet guide.
