Stewed Prunes

Name: Stewed Prunes
Prep time: 33

5 out of 5 stars (based on 4 reviews)

33 min prep

8 servings

Carrot Icon for Number of Ingredients Size

4 ingredients

You may not think of prunes as a treat, but these stewed prunes in a light, lemony syrup are an unexpected delight, packed with beneficial nutrients and fiber.

Ingredients

4 cups of prunes, with pits (see Chef Tips)
1 small lemon, halved
3 tablespoons maple syrup (see Chef Tips)
4 cups water, or to cover

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Nutrition Facts

Calories

230 cals

Fat

0 g

Saturated Fat

0 g

Carbohydrates

61 g

Sugar

38 g

Fiber

6 g

Protein

2 g

Sodium

8 mg

Directions

Place the prunes and lemon half in a non-reactive pot over medium-high heat. Drizzle with the maple syrup and add enough water to just cover the fruit. Bring to a boil.
Cover and turn the heat down to low, and simmer gently for about 30 to 35 minutes, turning the prunes every so often, adding water if they look too dry. The liquid will be syrupy and the prunes will have softened and swelled up when ready.
Remove from the heat and let the prunes cool. Transfer to a container. They will keep refrigerated for up to a week. Eat them as is or with a dollop of Greek yogurt.

Chef Tips

Prunes are dried Italian plums. Some stores sell the extra large variety, which come from the large round black plums. They have a very different flavor from the usual smaller ones and are not good for this simple dish. Look for French or Italian in your specialty market. They are soft, shiny, sticky, and quick cooking; however, they are more expensive than regular California prunes.

When buying prunes for stewing, always choose whole prunes instead of pitted. They will hold together better during cooking. If the prunes are tough and look and feel more like giant raisins, soak them in hot water for an hour to plump them before cooking.

You can substitute brown sugar to taste for the maple syrup.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Stewed Prunes