This simmered dish pairs fonio, dry with eggplant, diced, tomato, chopped and tomato paste. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.
Ingredient quantities automatically adjust to your calorie target.
70g fonio, dry259 kcal
220g eggplant, diced55 kcal
220g tomato, chopped40 kcal
80g onion, chopped32 kcal
15g tomato paste12 kcal
25g vegetable oil221 kcal
1 tsp (2g) smoked paprika6 kcal
10g lemon juice3 kcal
0.5 tsp (1g) salt0 kcal
Cooking instructions
foniosalt
Rinse fonio in a fine sieve. Add to a small pot with water and a pinch of salt, bring to a simmer, cover, and cook 5 minutes. Turn off heat and rest 5 minutes, then fluff.
onionvegetable oil
Heat vegetable oil in a skillet over medium heat. Add onion and cook 3 minutes until softened.
eggplant
Add eggplant and cook 6-8 minutes, stirring, until browned and tender.
tomatotomato pastesmoked paprikasalt
Stir in tomato, tomato paste, smoked paprika, and salt. Simmer 8-10 minutes until thick and jammy.
fonioeggplantlemon juice
Finish with lemon juice. Serve the eggplant stew over fluffy fonio.
Diet plan for foodies
Love food, love cooking, but still want to lose weight?
You shouldn't have to choose between enjoying food and reaching your calorie goals.
My-Diet.ai gives you hundreds of recipes from around the world and automatically adjusts the ingredient quantities to your calorie target.
Craving Japanese karaage? Swiss gnocchi? Ethiopian stew? Italian pasta?
Pick what you actually want to eat, set your calories, and cook.
{"id":"wes-0032","title":"Smoky Eggplant and Tomato Stew with Fonio","cuisine":"west-african","dietTypes":["Balanced","Vegan","Vegetarian","Gluten free","Heart friendly"],"mealType":["lunch","dinner"],"difficulty":"Easy","calories":650,"imageUrl":"","images":[],"instructionImages":{},"publishedAt":"","tags":["lunch","dinner","warm","plant based","stew"],"seasonalIngredients":["eggplant","tomato","onion","lemon"],"estimatedMacros":{"protein":"13 g","carbohydrates":"88 g","fat":"27 g","fiber":"16 g"},"servings":1,"item":{"id":"wes-0032","recipeId":"wes-0032","dayIndex":0,"mealKey":"lunch","type":"recipe","name":"Smoky Eggplant and Tomato Stew with Fonio","calories":650,"recipeUrl":"","cookingInstruction":"Rinse fonio in a fine sieve. Add to a small pot with water and a pinch of salt, bring to a simmer, cover, and cook 5 minutes. Turn off heat and rest 5 minutes, then fluff. Heat vegetable oil in a skillet over medium heat. Add onion and cook 3 minutes until softened. Add eggplant and cook 6-8 minutes, stirring, until browned and tender. Stir in tomato, tomato paste, smoked paprika, and salt. Simmer 8-10 minutes until thick and jammy. Finish with lemon juice. Serve the eggplant stew over fluffy fonio.","cookingInstructions":["Rinse fonio in a fine sieve. Add to a small pot with water and a pinch of salt, bring to a simmer, cover, and cook 5 minutes. Turn off heat and rest 5 minutes, then fluff.","Heat vegetable oil in a skillet over medium heat. Add onion and cook 3 minutes until softened.","Add eggplant and cook 6-8 minutes, stirring, until browned and tender.","Stir in tomato, tomato paste, smoked paprika, and salt. Simmer 8-10 minutes until thick and jammy.","Finish with lemon juice. Serve the eggplant stew over fluffy fonio."],"cuisine":"west-african","dietTypes":["Balanced","Vegan","Vegetarian","Gluten free","Heart friendly"],"mealType":["lunch","dinner"],"difficulty":"Easy","estimatedMacros":{"protein":13.099999999999998,"carbohydrates":87.94999999999999,"fat":26.599999999999998,"fiber":15.899999999999999,"alcohol":0},"ingredients":[{"name":"fonio, dry","grams":70,"calories":259},{"name":"eggplant, diced","grams":220,"calories":55},{"name":"tomato, chopped","grams":220,"calories":40},{"name":"onion, chopped","grams":80,"calories":32},{"name":"tomato paste","grams":15,"calories":12},{"name":"vegetable oil","grams":25,"calories":221},{"name":"smoked paprika","grams":2,"calories":6,"displayAmount":1,"displayUnit":"tsp"},{"name":"lemon juice","grams":10,"calories":3},{"name":"salt","grams":1,"calories":0,"displayAmount":0.5,"displayUnit":"tsp"}]},"relatedSections":[{"title":"More Lunch Recipes","path":"/recipes/lunch","recipes":[{"id":"eth-0051","title":"Duba Wat Spiced Pumpkin and Chickpea Stew","cuisine":"ethiopian","dietTypes":["Balanced","High satiety","Heart friendly","Vegetarian","Vegan","Gluten free"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","warm","high fiber","spicy","stew","plant-based","seasonal"],"difficulty":"Easy","imageUrl":"/recipe-images/eth-0051-a.png"},{"id":"mal-0014","title":"Pineapple Peanut Tofu Stir Fry","cuisine":"malaysian","dietTypes":["Balanced","High satiety","Vegetarian","Vegan","Gluten free"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","stir fry","sweet savory","plant based"],"difficulty":"Easy","imageUrl":"/recipe-images/mal-0014-a.png"},{"id":"por-0054","title":"Tomato Rice with Seared Tuna and Herb Oil","cuisine":"portuguese","dietTypes":["Balanced","High satiety","Heart friendly","High protein","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["tomato rice","seared fish","one pot","bright"],"difficulty":"Medium","imageUrl":"/recipe-images/por-0054-a.png"}]},{"title":"More Gluten Free Meals","path":"/recipes/gluten-free","recipes":[{"id":"aus-0012","title":"Tasmanian Salmon with Dill Potato Salad and Pickled Cucumber","cuisine":"australian","dietTypes":["Balanced","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","fresh","pan-seared","protein rich"],"difficulty":"Easy","imageUrl":"/recipe-images/aus-0012-a.png"},{"id":"egy-0038","title":"Air-Fried Turkey Tawook with Tahini Salad","cuisine":"egyptian","dietTypes":["Balanced","High protein","High satiety","Low carb","Gluten free","Heart friendly"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","air fried","marinated","fresh"],"difficulty":"Easy","imageUrl":"/recipe-images/egy-0038-a.png"},{"id":"mex-0010","title":"Sopa de Lima with Turkey and Crisp Tortilla Strips","cuisine":"mexican","dietTypes":["Balanced","High satiety","High protein","Gluten free","Heart friendly"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","soup","bright","citrusy","protein rich"],"difficulty":"Easy","imageUrl":"/recipe-images/mex-0010-a.png"}]}]}
