Eggplant and Tomato Stew – Daniel Fast Recipe

Introduction:

Rich, hearty, and full of Mediterranean-inspired flavor, this Eggplant and Tomato Stew is a perfect Daniel Fast recipe to nourish your body and soul. Featuring tender eggplant, juicy tomatoes, and fragrant herbs, this simple stew is naturally plant-based, free of refined sugars, and packed with vibrant nutrition. It’s comforting, wholesome, and easy to make, a true hug in a bowl that supports your Daniel Fast journey with every satisfying spoonful.

Ingredients:

For the Stew:

• 1 large eggplant, diced into 1-inch cubes
• 1 tablespoon olive oil (or Daniel Fast-approved oil)
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 can (14.5 oz) diced tomatoes, no salt added
• ½ cup water or vegetable broth (Daniel Fast-approved)
• 1 teaspoon dried oregano
• ½ teaspoon smoked paprika
• ½ teaspoon ground cumin
• ¼ teaspoon crushed red pepper flakes (optional)
• ½ teaspoon sea salt (optional)
• ¼ teaspoon black pepper
• Fresh parsley or basil for garnish

Optional Additions:

• Chopped olives for a briny kick
• Diced zucchini for extra veggies
• A splash of lemon juice for brightness

Instructions:

Step 1: Prepare the Eggplant

1. If time allows, sprinkle the diced eggplant with a little sea salt and let it sit in a colander for about 15–20 minutes to draw out bitterness. Rinse and pat dry.

Step 2: Sauté the Aromatics

1. Heat the olive oil in a large skillet or saucepan over medium heat. Add the diced onion and cook for about 4–5 minutes until softened. Add the garlic and red bell pepper and sauté for another 2 minutes.

Step 3: Add the Eggplant

Stir in the diced eggplant and cook, stirring occasionally, for about 5–7 minutes until it begins to soften and lightly brown.

Step 4: Build the Stew

1. Pour in the diced tomatoes and water (or broth). Add the oregano, smoked paprika, cumin, crushed red pepper flakes (if using), salt, and black pepper. Stir well to combine.

Step 5: Simmer Until Tender

1. Bring the mixture to a gentle simmer. Cover and cook for 15–20 minutes, stirring occasionally, until the eggplant is very tender and the flavors have melded together.

Step 6: Serve and Garnish

1. Ladle the stew into bowls and sprinkle with fresh parsley or basil. Add any extra toppings like olives or a squeeze of lemon, if desired.

Step 7: Enjoy Warm

1. Serve warm as a satisfying meal on its own or alongside brown rice, quinoa, or a simple green salad.

Optional Variations:

• Lemon Brightness: Stir in a splash of fresh lemon juice before serving for a fresh, tangy twist.
• Protein Boost: Add cooked chickpeas or white beans during the last 10 minutes of simmering.
• Veggie-Packed: Toss in extra vegetables like zucchini, spinach, or carrots for added variety and color.
• Spicy Lover: Amp up the heat with more crushed red pepper or a diced jalapeño.

Why You’ll Love This Recipe:

• Daniel Fast-Friendly – 100% plant-based, clean, and nourishing with no refined ingredients.
• Deeply Flavorful – Herbs and spices create a rich, savory flavor without the need for processed additives.
• Hearty & Filling – Eggplant’s meaty texture and tomatoes’ richness make this stew deeply satisfying.
• Simple & Flexible – One-pot, easy to customize, and perfect for using up fresh vegetables.
• Meal Prep Star – Tastes even better the next day as the flavors continue to develop!

Wrap yourself in the rustic, soul-warming comfort of this Eggplant and Tomato Stew. It’s more than just a meal, it’s a mindful, nourishing experience perfect for your Daniel Fast journey and beyond.