Garden Egg Stew

Name: Garden Egg Stew
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4 servings
Cuisine: West African
Ingredients: 8 garden eggs (small African eggplant, substitute Japanese eggplant), quartered; 1/4 cup red palm oil (substitute neutral vegetable oil); 1 yellow onion, diced; 4 ripe tomatoes, blended or crushed; 1 scotch bonnet or habanero pepper, minced; 1 red bell pepper, blended or finely diced; 4 garlic cloves, minced; 2 vegan bouillon cube, crumbled; 1 tsp salt; 1/2 cup water

A rich West African stew of garden eggs (small African eggplants) simmered in a spiced tomato and pepper base with palm oil and seasonings. Serve over rice or with fufu for a satisfying vegan dinner.

55 minEasyServes 4280 cal/serving

West AfricanDinnerStovetopVeganLow CarbGluten-FreeDairy-FreeEgg-FreeNut-FreeShellfish-FreeLow-SodiumAlcohol-Free

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Ingredients

8 garden eggs (small African eggplant, substitute Japanese eggplant), quartered
1/4 cup red palm oil (substitute neutral vegetable oil)
1 yellow onion, diced
4 ripe tomatoes, blended or crushed
1 scotch bonnet or habanero pepper, minced
1 red bell pepper, blended or finely diced
4 garlic cloves, minced
2 vegan bouillon cube, crumbled
1 tsp salt
1/2 cup water

Instructions

1

Blend or finely crush 4 blended or crushed ripe tomatoes and 1 blended or finely diced red bell pepper together; set aside.
2

Heat 1/4 cup red palm oil (substitute neutral vegetable oil) in a large heavy pot over medium heat. Add 1 diced yellow onion and cook until softened and translucent, about 5 minutes.
3

Add 4 minced garlic cloves and 1 minced scotch bonnet or habanero pepper and cook 1 minute until fragrant.
4

Pour in the blended tomato and pepper mixture. Cook, stirring frequently, until the sauce thickens and the oil rises to the top, about 12 to 15 minutes.
5

Stir in 2 crumbled vegan bouillon cube and 1 tsp salt.
6

Add 8 quartered garden eggs (small African eggplant, substitute Japanese eggplant) and 1/2 cup water. Stir to coat the garden eggs in the sauce.
7

Reduce heat to low, cover, and cook until the garden eggs are fully tender, about 15 minutes, stirring occasionally.
8

Taste and adjust seasoning. Serve over steamed rice or with fufu.

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Questions

Is there a substitute for Scotch bonnet in Garden Egg Stew?

The entry for Garden Egg Stew calls for 1 scotch bonnet or habanero pepper, minced. In its place: Habanero has the same heat and a similar fruitiness. For much less heat, use a jalapeno and a strip of orange bell pepper.

Can I make Garden Egg Stew less spicy?

Yes. The heat in Garden Egg Stew comes from 1 scotch bonnet or habanero pepper, minced. For a milder plate, remove the seeds and ribs from the scotch bonnet, or use half; nothing else in the method changes.

Is Garden Egg Stew keto-friendly?

A serving of Garden Egg Stew carries 20 g of carbohydrate, 4 g of it fiber. Against a strict 20 g keto day that is 100 percent of the budget; against a moderate 100 g low-carb day it is 20 percent.

How many carbs are in Garden Egg Stew?

One serving (the recipe makes 4) has 20 g of carbohydrate in about 280 calories, with 8 g protein and 10 g fat, plus 4 g fiber and 360 mg sodium. The figures are estimates computed from the ingredient list.

How do I store and reheat Garden Egg Stew?

Refrigerate what is left of Garden Egg Stew within two hours and eat it within three days. Reheat gently on the stovetop. It also freezes well for up to three months.

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