Recipe description
June 21, 2026
Eggplant stew with lentils
A cozy eggplant and lentil stew to support gentle digestion
Plant Based
Vegan
Vegetarian
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, eggplant, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein from lentils and slow-release carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Eggplant
3
cup
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
3
piece
Tomato
2
piece
Tomato, paste
2
tablespoon
Red lentils
1
cup
Vegetable broth
3
cup
Seed, cumin
0.33
tablespoon
Paprika powder
1
teaspoon
Coriander
2
tablespoon
Bay leaf
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Lemon
1
piece
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic to the pot, cooking until softened.
3
Stir in diced eggplant, curry powder, salt, and black pepper.
4
Cook for about 5 minutes, stirring occasionally.
5
Add lentils and vegetable broth, bringing to a boil.
6
Reduce heat and simmer for 30 minutes, or until lentils are tender.
7
Garnish with fresh parsley before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
11 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this eggplant stew with lentils vegan?
Yes—it's plant-based and uses lentils as protein with eggplant and vegetables.
What are the main nutrients in this dish?
It's high in fiber from lentils and vegetables, provides plant protein, and includes polyphenols from eggplant.
How long does it take to cook this stew?
Typically around 40–60 minutes total (prep plus simmer), depending on your setup.
Can I make this gluten-free?
Yes. It’s naturally gluten-free; just use gluten-free stock and ensure any seasonings are gluten-free.
Can I freeze leftovers?
Yes. Cool thoroughly and store in airtight containers; freeze for later. Thaw and reheat thoroughly.
What substitutions can I use if I don’t have eggplant or lentils?
Swap eggplant for zucchini, mushrooms, or peppers; use other beans or chickpeas in place of lentils; adjust cooking times.
How should I store and reheat leftovers?
Refrigerate within two hours; store for a few days; reheat gently until steaming hot.
How can I adjust flavor or spice level?
Tweak with garlic, chili flakes, paprika; add fresh herbs; finish with lemon juice or olive oil; salt to taste.
What are good serving ideas?
Serve with brown rice, quinoa, or crusty bread; add greens or a dairy-free yogurt if desired.
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