Recipe description
October 8, 2026
Longevity Eggplant Tomato Bean Stew
A hearty, fiber-rich stew with colorful plants for everyday gut-friendly nourishment.
Fiber Rich
Legume Rich
Budget Friendly
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fermentable fiber from beans and vegetables.
- Includes colorful plants, herbs, spices, and olive oil for strong plant diversity.
- Provides a satisfying combination of legumes, vegetables, and healthy fats with little processing.
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
1
cup
Tomato
3
piece
White beans
1
cup
Bean, kidney
0.5
tablespoon
Onion
1
piece
Garlic
3
clove
Oil, olive
2
tablespoon
Vegetable broth
1
cup
Tomato, paste
2
tablespoon
Paprika powder
1
teaspoon
Seed, cumin
1
teaspoon
Oregano
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Basil
1
teaspoon
Instructions
1
Dice the onion and mince the garlic.
2
Cut the eggplant into bite-sized cubes and chop the tomatoes.
3
Heat olive oil in a large pot over medium heat and sauté the onion for 4-5 minutes until softened.
4
Add the garlic, cumin, and paprika powder, and cook for 1 minute until fragrant.
5
Add the eggplant and cook for 5-6 minutes, stirring occasionally, until it starts to soften.
6
Stir in the tomato paste and chopped tomatoes, cooking for 2-3 minutes.
7
Add the white beans, kidney beans, vegetable broth, oregano, salt, and black pepper. Bring to a gentle simmer.
8
Cover and simmer on low heat for 25-30 minutes, stirring occasionally, until the eggplant is tender and the stew has thickened.
9
Taste and adjust the seasoning if needed.
10
Serve hot, topped with fresh basil, on its own or alongside whole grains.
More Recipes For Your Gut
Nutrition
390 kcal
Calories
14 g
Protein
55 g
Carbohydrates
14 g
Fiber
11 g
Sugar
16 g
Fat
2 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this eggplant, tomato, and bean stew make?
The recipe makes 2 servings.
How long does the stew take to cook?
After preparation, it simmers for 25–30 minutes. Allow a few additional minutes for chopping and sautéing.
Can I use canned beans?
Yes. Drain and rinse canned beans before adding them to the pot. They only need to heat through during the simmering step.
Can I use other beans instead of white and kidney beans?
Yes. Chickpeas, cannellini beans, or other cooked beans can be used, although the texture may vary.
How can I make the stew thicker?
Simmer it uncovered for a few extra minutes, or mash a small amount of the beans and eggplant into the sauce.
What can I serve with this stew?
Serve it on its own or with whole grains such as brown rice, quinoa, or whole-grain bread.
Is this stew vegan and vegetarian?
Yes, the listed ingredients are suitable for a vegan and vegetarian diet. Check the vegetable broth label to confirm it contains no animal-derived ingredients.
How should I store leftovers?
Cool the stew promptly, refrigerate it in a covered container, and use it within 2–3 days. Reheat it thoroughly until hot.
Can I freeze the stew?
Yes. Freeze cooled portions in airtight containers for up to about 3 months. Thaw in the refrigerator and reheat thoroughly.
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