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Aubergine & Butterbean Stew
Updated: Apr 8
UPDATED March 2022, March 2021
This simple vegetable stew is full of flavour and especially delicious served with a harissa oil, yoghurt and homemade flatbread or crusty bread.
We have made this stew so many times, I think at some point it was on our menu probably every second week. This is a dish we enjoy in both cold and hot weather. Usually as a main dish with flatbreads, harissa oil, yoghurt and a big green salad in summer or with roasted sweet potatoes or wild rice and steamed greens on colder days.
This is one of those dishes that tastes even better the next day, so you will want to make a big batch!
You can thank me later.
With only 10 ingredients (11 if you are using chilli) this is an easy, comforting and healthy meal.
THIS DISH IS
hearty
full of flavour
easy to make
nutritious
minimal prep
and satisfying
A LITTLE TIP!
The longer you cook the stew the better it gets as it intensifies the flavours. Just make sure to cook in low though and add water as needed.
WHY NOT TRY THESE SERVING OPTIONS
Serve with crusty bread or flatbread, drizzled with harissa yoghurt, vegan feta and a few fresh mint leaves
Serve with wild rice and harissa yoghurt
with crusty bread and a side salad
ROASTED AUBERGINE
Roasting the aubergine separately helps adds more flavour and gives it a meatier texture.
It also helps the aubergine keep its shape so that it doesn’t turn mushy.
Yes, this stew is so delicious but it also has some great health benefits:
Aubergine, also know as Eggplants are part of the nightshade family of plants. They are a nutrient-dense food, a great source of dietary fibre and high in antioxidants.
They are incredibly versatile and low in calories and carbs.
CAN'T OR DON'T WANT TO ROAST THE AUBERGINE
Another option will be to add the chopped aubergine pieces after the onions and tomato paste have cooked for a while. Simply add the aubergine pieces and cook for about 5 - 7 minutes before adding the rest of the ingredients. However, I would recommend add at least an additional 10 - 15 minutes cooking time.
AND THE BUTTERBEANS
Butterbeans are also known as lima beans and are high in protein, fiber, iron and B vitamins.
They are also low in fat and calories.
They are a low-glycaemic index food which makes them a great choice for people with diabetes.
You can replace these with any white beans of choice.
OTHER RECIPES YOU MIGTH LIKE
ROASTED AUBERGINE & BUTTERBEAN STEW
Serve with harissa yoghurt, vegan feta & fresh mint and a crusty bread or a homemade flatbreads.
This can be enjoyed as a side or a main.
Serves 4 people
Prep time: 10 min
Cooking time: 40 – 50 min
Total time: 1 hour
INGREDIENTS
2 medium aubergines, cut into 1cm cubes
2 tsp dried oregano
2 tbsp olive oil, for roasting, plus more for frying
1 small onion, diced
1 -2 cloves garlic, finely sliced or grated
1 tbsp tomato paste
1 small fresh chilli or 1 tbsp dried chilli flakes (optional)
1/2 tbsp brown sugar or muscovado sugar
1 ½ tbsp pomegranate molasses (or 1/2 tbsp balsamic vinegar)
1 can cooked butter beans, liquid reserved
1 can tinned tomatoes
Sea salt & crushed black pepper to taste
SERVING SUGGESTIONS
Crusty bread or Flatbread
Vegan feta
Fresh mint or basil leaves
Chilli oil and yoghurt OR Harissa yoghurt (recipe below)
INSTRUCTIONS
Preheat the oven to 200 degree Celsius.
Cut and cube the aubergine into 1cm size cubes.
Transfer the aubergine onto a large baking tray and sprinkle with the oregano and drizzle with olive oil. Season with salt & pepper and give a quick mix before baking for 20 – 25 min. *See notes in my blog above for an alternative cooking option.
In the meantime, chop the onions and fry in a bit of oil on a low heat for about 6 – 7 minutes stirring occasionally.
Add the garlic, chilli (if using) and tomato paste and cook for another 2 – 3 minutes. Stirring occasionally to avoid burning
Add the roasted aubergine, tinned tomatoes, butter beans, sugar, pomegranate molasses and half a cup of water or half the reserved liquid from the butter beans.
Season with salt & pepper to taste and bring back to boil. Cook on medium for another 25 - 30 min with the lid ajar.
Enjoy as per serving suggestions.
HARISSA YOGHURT
Prep time: 5 min
Total time: 5 min
INGREDIENTS
3 tbsp vegan plain yoghurt
1 ½ tsp harissa paste, or more if you prefer it spicy
1 tsp lemon juice
Salt & pepper to taste
1 tbsp chopped fresh mint (optional)
INSTRUCTIONS
Mix all the above in a small bowl and serve with the aubergine stew.
Notes:
I recommend using a neutral tasting yoghurt such as a plain unsweetened soya yoghurt.
You can add more harissa paste if you like it spicy!
Have you tried this recipe?
Let me know if you made this and tag me on Instagram
@lychees_and_leggings and #lychees_and_leggings
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