Lentils & Eggplant Stew in Mint & Sumac – Canadian Lentils Recipe Revelation Challenge
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I almost forgot that I had registered for 2 categories in Canadian Lentils Recipe Revelation Challenge. One was for the appetizers where I created the Lentils and Kale Vegan Sausages and the other category was Main.
I created this flavorful and bold stew mixing the flavors of whole black lentils and meaty eggplants. The addition of mint and sumac added a nice middle eastern touch to it with cinnamon, star anise and bay leaf going on. It was the best stew ever! Believe me! You have to try it to actually believe me. A wholesome hearty stew which can be eaten for lunch or dinner and can be packed for lunch. A stew which can be eaten as is or with pita, naan or rice on the side.
A stew that is packed with goodness of fiber and high protein from lentils. Lentils also promote heart health, stabilize the blood sugar, lower the bad cholesterol and promote weight loss. The eggplants add anti-oxidants, reduce bad cholesterol, help in maintaining the diabetes, low in carbohydrates, promotes heart health and prevents blood clots due to the presence of Vitamin K.
Therefore this recipe is perfect for people who are diabetic, have high cholesterol, struggling with weight loss and are advised to watch out for their heart health.
Lentils and Eggplant Stew in Mint & Sumac
Serves – 4
Kitchen Equipments Required – Chopping board, knife, Sauce pan with lid, stirring spoon
Ingredients
Black Lentils – ½ cup dry
Eggplants – 1&1/2 cups, chopped in 1 inch cubes
Garlic – 1 tbsp, freshly grated
Mint – 1 tbsp fresh or ½ tsp dry
Onions – ½ cup thinly sliced
Tomato – 1 medium, chopped fine
Bell peppers, red – 1&1/2 tbsp
Oil – ½ tbsp
Bay leaf – 1 small
Star Anise – 1
Cinnamon Stick – a small piece
Sumac – ½ tsp
Cumin powder – 1 tsp
Red chili powder – ¼ tsp
Salt to taste
Water – 4 cups
Method
1. Wash and soak the lentils in clean water for 10-15 minutes.
2. Meanwhile, take the sauce pan. Heat oil in it. Lower the flame and add bay leaf, star anise and cinnamon stick to it. Sauté for a few seconds till it becomes aromatic.
3. Add the grated garlic, sliced onions and red bell peppers to it and sauté till it turns slightly golden.
4. Add mint, chopped eggplants and tomatoes to the pan now. Sauté for good 4-5 minutes on medium flame, till the tomatoes and eggplants look soft.
5. Drain the water from the lentils. Add the soaked lentils to the pan along with cumin powder, red chili powder, salt and sumac. Give it a good stir with the spoon. Add 4 cups of water to the pan. Stir again. Cover with lid and let cook on medium to lower flame for about 35-40 minutes, while stirring occasionally. Adjust water if required.
6. The stew is ready to be served.
Special Notes
1. This stew can be made in a Pressure cooker.
2. You can also make this stew in slow cooker
3. You may make a big batch and freeze it well in single portions for your meal requirements.
4. You may eat it as is, serve with Pita, Naan or Rice.
5. An excellent dish for diabetics, people with high cholesterol and weight watchers.
I finally tried this recipe! And in looking for sumac, I discovered a great new (to me) international market. The stew was flavorful and comforting at the end of a busy day, and mild enough for my toddler to enjoy. Thank you!
I am sooo glad that’s you liked it Melissa ❤️❤️
Wow! The ingredients and flavours sound fabulous, another to try!!! Good luck x x x
☺️
Reblogged this on The Militant Negro™.
Flavorful curry with healthy touch
Flavorful curry with healthy touch
The perfect snowed-in meal! Looks fantastic, Sonal. 🙂
Yes Nancy ❤️
I love your meals but right now can’t have any as on a low fodmap diet. I don’t suppose you have any recipes that cater for that? X
Just checked the diet. Throw some ingredients at me and I will make some 🙂
its a difficult diet as there are such wide restrictions. One has to use garlic infused oil instead of garlic, no onions, only the green bits from spring onions, certain veg, not other types of fruits etc. veg wise we are allowed aubergine, bamboo shoots, beansprouts, bok choy, i think that is pak choi, not sure, butternut squash,c arrot, celery, courgette, chilli, chive, green beans, lettuce, olive, parsip, pepper, plantain pumpkin, spinach, potatoes, sweet potatoes, sweetcorn and tomatoe. x
Though oats n rice flour Crepes will fit the bill
ah yes i tried a crepe a while back havnt though with rice flour its good?
Yes! Indian dosas are made with it
hrm i might have to look that up then x
This looks wonderful. I feel inspired 🙂
❤️thanks so much 🙂
It’s a wonderful stew, meaty and warm and filling. I love the Middle Eastern flavoring and use Sumac a lot.
Thanks Suzanne! I played with the flavors here and to my surprise it came out fantastic. Mint went very well with the whole thing and we were snowed in bad yesterday do it was perfect.
This sounds so good and looks easy! I am going to try it this weekend.
Thanks Melissa! It was a very hearty stew. Keep me posted ❤️
Sonal, I can’t find sumac anywhere! I looked online and found a suggestion for lemon zest and salt as a substitute….another site said it sort of does the same thing tamarind does. What do you think?
Melissa, sumac is a wild berry common to middle eastern cuisine. It is available in either international stores or Mid East stores. The substitutes sound perfectly alright since sumac is tart. Use of lemon juice & zest and tamarind sounds good. But if you use either of these, add them when the lentils are cooked or else they will hinder in the thorough cooking of lentils. So add them towards the end and stir.