Dinner: Baked Eggplant & Lentil Stew

End your day on a warm, nourishing note with this Baked Eggplant & Lentil Stew. It’s a hearty, plant-based dish that feels like a hug in a bowl! With roasted eggplant, earthy lentils, and aromatic spices, this stew is loaded with fibre, antioxidants, and healthy fats – everything you need to support digestion, hormone health, and skin vitality during perimenopause and menopause.

 

Ingredients (Serves approximately 4)

For the Stew:

• 1 large eggplant, diced into cubes
• 1 cup dried lentils (green or brown), rinsed and drained
• 1 can (14.5 oz) diced tomatoes or 4 fresh tomatoes, chopped
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground cinnamon (optional)
• 3 cups vegetable broth or water
• 1/2 teaspoon salt (adjust to taste)
• 1/4 teaspoon black pepper
• 1 tablespoon lemon juice (optional)
• Fresh parsley or cilantro, for garnish

 

Instructions:

Step 1: Prepare the Eggplant

1. Preheat the oven: Preheat the oven to 400°F (200°C).
2. Season the eggplant: Place the diced eggplant in a large bowl. Drizzle with 1 tablespoon of olive oil, season with salt and pepper, and toss to coat.
3. Roast the eggplant: Spread the seasoned eggplant evenly on a baking sheet. Roast in the oven for 20-25 minutes, flipping halfway through, until the eggplant is golden and tender. Set aside.

Step 2: Cook the Lentils

1. Simmer the lentils: In a medium saucepan, combine the lentils and vegetable broth (or water). Bring to a boil, then reduce the heat to low, cover, and let simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess liquid if necessary and set aside.

Step 3: Make the Stew

1. Sauté the aromatics: Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
2. Add spices: Stir in the ground cumin, coriander, and cinnamon (if using). Cook for 1 minute to toast the spices and enhance their flavour.
3. Add tomatoes: Add the diced tomatoes (with the juice) into the pot. Stir and cook for 5 minutes to allow the flavours to combine.
4. Combine ingredients: Add the cooked lentils and roasted eggplant to the tomato mixture. Stir to combine. Season with salt and pepper, and add a splash of lemon juice if you like a hint of acidity.
5. Simmer: Lower the heat, cover the pot, and let the stew simmer for 10-15 minutes, allowing the flavours to meld together.

Step 4: Serve

1. Garnish: Serve the stew hot, garnished with freshly chopped parsley or cilantro.
2. Optional sides: You can pair the stew with whole grain bread, quinoa, or brown rice for a complete meal.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Eggplant:

• Fibre: Eggplant is a good source of dietary fibre, which aids digestion, helps maintain stable blood sugar levels, and promotes heart health.
• Phytonutrients: Eggplant contains phytonutrients that have antioxidant properties, helping to fight oxidative stress and support overall health during menopause.

2. Lentils:

• Plant-Based Protein: Lentils are rich in protein, essential for maintaining muscle mass and energy levels during menopause.
• Phytoestrogens: Lentils are a source of phytoestrogens, plant compounds that can mimic oestrogen in the body, potentially helping to balance hormone levels during perimenopause and menopause.
• Iron & Folate: Lentils are also high in iron and folate, which help reduce fatigue and support energy levels.

3. Tomatoes:

• Antioxidants: Tomatoes are rich in lycopene and vitamin C, powerful antioxidants that support heart health and skin elasticity during menopause.
• Low-Calorie: They’re also low in calories and can help with weight management, a common concern during menopause.

4. Olive Oil:

• Healthy Fats: Olive oil is rich in monounsaturated fats, which help balance hormones, support heart health, and reduce inflammation.
• Vitamin E: Olive oil contains vitamin E, which is beneficial for skin health and reducing menopause symptoms like dryness.

5. Garlic & Onion:

• Anti-Inflammatory: Both garlic and onion have anti-inflammatory properties that help support heart health and improve circulation, which may be beneficial for women experiencing hot flushes or other vascular symptoms of menopause.

 

Summary:

Baked Eggplant & Lentil Stew is a hearty, nutrient-dense meal perfect for women going through perimenopause or menopause. It’s rich in fibre, plant-based protein, and healthy fats, which support digestive health, muscle maintenance, and hormone balance. The phytoestrogens in lentils and the antioxidants in tomatoes and eggplant can help alleviate menopause symptoms like hot flushes and promote overall well-being. This stew is also an excellent option for heart health, bone strength, and skin vitality during menopause. Sip on Passion Fruit & Peach Umri alongside this warm stew – it’s the perfect balance of earthy and fruity to end your day on a deliciously nourishing note.