ella mills SATAY-STYLE AUBERGINE STEW
If you are looking to eat better and gently increase your plant intake without overhauling your entire routine, this is a good place to start. Rich, comforting and deeply satisfying, this peanut, chickpea, aubergine and tomato stew from Ella Mills delivers on flavour while keeping things reassuringly simple.
With very little prep or chopping required, it is exactly the kind of quick win that makes plant-forward cooking feel achievable during busy weeks.
SATAY-STYLE AUBERGINE STEW
Serves 2
Ingredients
olive oil
1 red onion, thinly sliced
1 aubergine, quartered lengthways and cut into large chunks
3 garlic cloves, crushed or grated
400g tin of chickpeas or white beans, drained and rinsed
400g tin of chopped tomatoes
4 tbsp smooth peanut butter
2 tbsp tamari or soy sauce
2 tsp maple syrup
400ml boiling water
sea salt
To serve
2-3 spring onions, finely sliced
handful of coriander (about 15g), roughly chopped
handful of roasted peanuts, roughly chopped
dried red chilli flakes (optional)
METHOD
1 Warm 2 tablespoons of olive oil in a large saucepan or casserole set over a medium-high heat. Add the onion, aubergine and a pinch of salt and cook for 8-10 minutes, stirring occasionally, until softened.
2 Add the garlic and cook for 1-2 minutes, until fragrant.
3 Stir in the chickpeas and tomatoes, peanut butter, tamari, maple syrup and boiling water. Bring to a simmer and cook for 10-12 minutes until you have a thick, luscious sauce. Taste and adjust the seasoning as needed.
4 Serve with a sprinkling of sliced spring onions, chopped coriander, chopped roasted peanuts and a pinch of chilli flakes, if using.
Quick Wins: Healthy Cooking For Busy Lives by Ella Mills
The recipe comes from Deliciously Ella, whose latest collection focuses on easy, speedy plant-based cooking, offering 75 inventive dishes made with ten or fewer ingredients and ready in under 30 minutes. Consider this one an introduction to the kind of low-effort, high-reward cooking that quietly adds more plants to your plate.