Dinner · Fiber forward
Red Lentil Eggplant Stew
Red lentil eggplant stew with a deliberate mix of fiber, protein, color, and satisfying texture.
Mise en place
Ingredients
For 1 serving
- ½ cup dry red lentils
- 1½ cups diced eggplant
- 1 cup no-salt-added tomatoes
- 1 cup baby spinach
- 1½ cups low-sodium vegetable or chicken broth
- 2 tsp extra-virgin olive oil
- Freshly ground black pepper, to taste
Step by step
Method
- 01
Warm the olive oil in a saucepan over medium heat. If the recipe includes raw poultry, cook it first, breaking it up or turning it until browned.
- 02
Add diced eggplant, no-salt-added tomatoes, and baby spinach with the listed herbs or spices; cook for 4–5 minutes, stirring occasionally.
- 03
Add the broth and dry red lentils; simmer gently until all vegetables, beans, grains, or lentils are tender. Add raw shrimp and coconut milk only for the final 4–5 minutes, then finish with any listed citrus juice.
- 04
Cook until every hot ingredient is steaming and tender, then serve promptly.
Estimated per serving
Nutrition snapshot
Use these estimates as a planning aid. Brands, substitutions, and portion size can change the numbers.
Authenticity & sources
Original DiabeticCookland recipe
Recipe origin. DiabeticCookland developed this measured ingredient list and cooking method. It is not copied from, endorsed by, or presented as a published recipe from another organization.
Nutrition guidance reviewed. The balanced-meal approach was informed by American Diabetes Association · Eating Well. This link is the guidance source—not a claim that the organization authored this recipe.
Food-safety standard. Doneness guidance follows the USDA safe-temperature chart.
Health note. Nutrition values remain estimates and this recipe has not been medically personalized. Use exact product labels when carbohydrate accuracy affects medication dosing.
