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Eggplant, Tomato and Corn Stew Calories
Fiber-rich vegetable stew
CALORIES
GI
POTASSIUM
FIBER
Eggplant, Tomato and Corn Stew Nutrition Facts
Selected: 100 g
77
KCAL / 100G
Carbs
9.8g
· 48%
Protein
1.5g
· 7%
Fat
4.1g
· 45%
Fiber
3.1g
Eggplant, Tomato and Corn Stew Vitamins & Minerals
Vitamins
Vitamin C
9.8mg · 11% DV
B6
0.13mg · 8% DV
Vitamin K
8.2µg · 7% DV
B5
0.28mg · 6% DV
Minerals
Sodium
210mg · 9% DV
Potassium ⭐
247mg · 7% DV
Phosphorus
38mg · 5% DV
Magnesium
18mg · 4% DV
Eggplant, Tomato and Corn Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Eggplant, Tomato and Corn 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, Tomato and Corn Stew Contain Allergens?
No known major allergens
Which Diets Is Eggplant, Tomato and Corn 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, Tomato and Corn Stew Fat Profile
SATURATED
0.58g
MONOUNSATURATED
2.56g
POLYUNSATURATED
0.47g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
Foods Similar to Eggplant, Tomato and Corn Stew
Eggplant, Tomato and Corn Stew — Frequently Asked Questions
How can I keep eggplant from absorbing too much oil in eggplant, tomato and corn stew?
Sauté evenly cut eggplant in a very hot pan with a measured amount of oil, then let it finish cooking in the tomato juices. Adding oil gradually rather than soaking the eggplant at the start helps keep the stew lighter.
Do I need to salt eggplant before making this stew?
Usually not: modern eggplants are generally mild and can go straight into the pan. If an eggplant tastes noticeably bitter, salt the cut pieces for 15–30 minutes, then rinse or wipe them and dry well before cooking.
Why does eggplant, tomato and corn stew turn watery?
Tomatoes and eggplant release water, especially when the pan is covered. Simmer uncovered for the final part of cooking to reduce the sauce naturally and avoid diluting its flavor with thickeners.
Is fresh corn or canned corn better for this stew?
Fresh corn gives a sweeter flavor and firmer bite, while canned corn is quicker and works well in a short-cooked stew. Drain and rinse canned corn first if you want to reduce its salty, canned taste.
What can I serve with eggplant, tomato and corn stew to make it a more filling meal?
Add chickpeas, lentils, beans, or tofu for a more substantial plant-based meal. A grain such as brown rice or bulgur also pairs well, while a lemony salad adds freshness to the rich tomato base.
Is this stew a good choice before or after exercise?
It can work as a light meal a couple of hours before exercise because it provides carbohydrate-rich vegetables and corn. After training, pair it with a more concentrated protein food, such as beans, lentils, tofu, eggs, fish, or yogurt if included in your diet.
Does cooking eggplant and tomatoes destroy all their nutrients?
No. Some heat-sensitive nutrients can decline with long cooking, but cooking also makes certain tomato compounds, including lycopene, easier for the body to use. Gentle simmering rather than prolonged boiling is a practical balance.
Can eggplant, tomato and corn stew be made ahead?
Yes, and its flavors often improve after resting overnight. Cool it promptly, refrigerate it in a sealed container, and eat it within 3–4 days.
Can I freeze eggplant, tomato and corn stew?
Yes, freeze it in single-meal portions for convenience. The thawed stew may be softer and more liquid because eggplant and tomatoes lose some structure, but it is still well suited to reheating.
Is eggplant, tomato and corn stew suitable for people with reflux or food sensitivities?
Tomatoes can trigger symptoms for some people with reflux, and eggplant and tomato may bother individuals with a known personal sensitivity to nightshade vegetables. Adjust the tomato amount, avoid hot spices if they are a trigger, and choose low-sodium corn when salt intake is a concern.
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Nutrition data compiled from USDA FoodData Central and scientific sources.