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Eggplant Potato Stew Calories
Vegetable-based, high fiber, low fat, vegan
CALORIES
GI
POTASSIUM
FIBER
Eggplant Potato Stew Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
11.2g
· 80%
Protein
1.3g
· 9%
Fat
0.7g
· 11%
Fiber
2.5g
Eggplant Potato Stew Vitamins & Minerals
Vitamins
Vitamin C
8mg · 9% DV
B6
0.13mg · 8% DV
B1
0.07mg · 6% DV
B3
0.8mg · 5% DV
Minerals
Potassium ⭐
260mg · 8% DV
Sodium
110mg · 5% DV
Phosphorus
32mg · 5% DV
Magnesium
17mg · 4% DV
Eggplant Potato Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Eggplant Potato Stew Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Eggplant Potato Stew Contain Allergens?
No known major allergens
Which Diets Is Eggplant Potato Stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Eggplant Potato Stew Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Eggplant Potato Stew
Eggplant Potato Stew — Frequently Asked Questions
How can I keep eggplant from absorbing too much oil in eggplant potato stew?
Salt the cubed eggplant briefly, then rinse and pat it dry before cooking. Sautéing with a modest amount of oil and simmering in tomato-based liquid is lighter than frying it.
Why can eggplant potato stew taste bitter?
Bitterness can come from eggplant’s natural compounds or from older eggplant. Soaking cut eggplant in salted water for 15–30 minutes, then rinsing it, can help reduce bitterness.
What goes well with eggplant potato stew?
It pairs well with yogurt or tzatziki, a fresh salad, and whole-grain bread. Adding lemon, tomatoes, or peppers to the salad provides vitamin C, which supports absorption of plant-based iron.
Can eggplant potato stew be made ahead?
Yes. Making it a day ahead can allow the flavors to develop further. Cool it promptly, refrigerate it in a covered container, and heat it thoroughly before serving.
How long does eggplant potato stew keep in the fridge?
When cooled and stored in a covered container, it is generally best eaten within 3–4 days. Refrigerate it within two hours of cooking rather than leaving it at room temperature.
Can eggplant potato stew be frozen?
Yes, cooked stew can be frozen, although potatoes may become softer or slightly grainy after thawing. For better texture, freeze it in portions and avoid overcooking the potatoes first.
Is eggplant potato stew better before or after a workout?
The potato makes it a useful carbohydrate-containing main meal before exercise, but a large portion too close to training may feel heavy. After exercise, pair it with a protein food such as yogurt, beans, eggs, or a dairy alternative.
Is eggplant potato stew too heavy to eat at night?
It depends mainly on portion size, oil used, and individual digestive tolerance. A smaller serving prepared as a lightly oiled stew rather than a fried dish is usually more comfortable in the evening.
Is eggplant potato stew helpful for people with iron deficiency?
The vegetables provide plant foods, but plant-based iron is less readily absorbed than iron from animal foods. Serving it with vitamin C-rich foods such as lemon, peppers, or tomatoes can help, but it does not replace treatment for iron deficiency.
Should people with a history of kidney stones be careful with eggplant potato stew?
Eggplant and potatoes contain oxalates, which may matter for some types of kidney stones. People with recurrent stones should tailor portions to their stone type and advice from their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.