Looking for a way to get more fiber? Try this easy Stewed Prunes recipe! Dried prunes are cooked in water until they're plump, creating a thick, naturally sweet syrup. It's perfect as a constipation remedy, but can also be enjoyed over yogurt, oatmeal, pancakes, or as dessert!
Stewed prunes are a classic dish. They're a retro recipe that's not only tasty but packed full of fiber.
Let's talk a bit about the versatile prune. A prune is simply a plum that has been dried, that can be found in the dried fruit section of your grocery store.
They have a taste that's both sweet and tart and can be enjoyed as a healthy snack.
Prunes are an excellent source of dietary fiber - in fact, just one prune has three grams of fiber. That's about 12% of the recommended daily value for adults!
Fiber is important for keeping our digestive system healthy and regular. prunes also contain sorbitol, a natural laxative that can help with constipation.
While you can enjoy prunes dried, stewing them gives them a lot more flavor and allows you to use them in different ways.
Turning fruit into stewed fruit is easy! All you need is a little water and, optionally, some seasonings and flavor extract to create delicious stewed prunes that are great for topping breakfasts, desserts, or enjoying as is!
Why You'll Love This Recipe
- Prunes are an excellent source of fiber that helps natural digestion.
- You can customize the flavor of your stewed prunes by adding seasonings you enjoy.
- Stewing prunes creates a wonderfully sweet fruit syrup.
- You can enjoy it on sweet breakfasts or healthy desserts!
- Dried Prunes - You'll need dried prunes that have the pits completely removed from the center, or cut them out yourself before stewing.
- Cold Water - Used to hydrate and break down the prunes to turn them into a delicious stew.
- Flavor Extract - Vanilla or almond extract gives a light warming flavor to the prunes.
- Ground Cinnamon - Adds a touch of cinnamon flavor, but be sure to omit it if you're using it to help with digestion as cinnamon can have the opposite effect.
- Cloves - Adds a spicy bold woody flavor to the mixture that pairs well with the flavor of prunes.
- Sliced Lemon - Gives the prunes a brightened citrus flavor and acidity.
- Orange Juice - Adds additional sweetness and a light orange flavor.
Please see the recipe card below for quantities.
Stovetop Stewed Prunes
Wondering how to make this Stewed Prunes recipe? It's easy! Just follow this step-by-step photo tutorial. Then, scroll down for the recipe card for the full ingredients list and recipe method.
Combine prunes and water: To a small pot, add the prunes. Then cover with cold water.
Add seasonings: OPTIONAL - If adding flavors and seasonings when stewing prunes, add them to the pot before boiling. However, if you're using flavored extract (such as vanilla or almond), stir it in after boiling.
Boil the prunes: Turn the heat up to medium-high, then bring the mixture to a boil.
Simmer until soft: After the prunes come to a boil, cover with a lid and turn down the heat until simmering. Simmer for 30 minutes or until the liquid is thickened and the prunes are broken down and soft. Check frequently and add more water if it evaporates.
How to Microwave Stewed Prunes
To cook prunes in the microwave, add 1 cup of pitted dried prunes and ½ cup of water to a microwave-safe bowl. Microwave on high for 3 minutes, stirring halfway through, or until the prunes are plump. Allow to cool slightly and enjoy.
Although pitted means the pits have been removed, sometimes they remain, so check before adding your prunes to the pot.
Some prunes are soft in the package or jar, while others can be tougher. If necessary, cook your prunes a little longer so they’re nice and soft, or soak them in hot water for 2 hours to soften.
If using cinnamon or cloves, add them while simmering. Vanilla should be stirred after simmering to protect the flavor.
Choose sun-dried prunes without sulfites to ensure a healthy stewed prune.
To use as a constipation remedy for a laxative effect, enjoy ½ -1 cup of stewed prunes per day. If you’re not used to eating prunes, enjoy them in moderation.
If the liquid seems too watery when hot, it will thicken as it cools.
Enjoy this stewed prunes recipe warm or cold.
Serve over a bowl of plain yogurt.
Spoon over a stack of pancakes (try these Breakfast Pancake Ideas).
Add to a bowl of oatmeal.
Use on desserts, such as ice cream or a slice of rich chocolate cake.
Add freshly minced ginger to the mixture for a naturally spicy kick.
Add other fruits such as pears, apples, or figs to the stew for a fruit medley.
For extra fiber and nutrients, add chia seeds to the stewed prunes.
Use pear juice or apple cider in place of some of the water for a fruity twist with additional natural sweetness.
Storing: Allow the stewed prunes to cool completely and store with their juices in a sealed container in the fridge for up to 5 days.
Freezing: The prunes have been dried and then broken down while cooking. This will make them very mushy and soggy when frozen, then thawed. Therefore, freezing is not recommended.
Some people find stewed prunes more effective than prune juice, while others find the opposite. Second, it depends on how you’re using them. If you’re looking for a natural laxative effect to help with constipation, stewed prunes are a better option than prune juice because they contain more fiber.
Yes! Stewed prunes can be made without any added sweetener. The natural sugars in the fruit will caramelize and become more concentrated as the water evaporates, making the stewed prunes naturally sweet.
There’s no wrong time to enjoy stewed prunes. However, some people find them more effective as a constipation remedy when eaten first thing in the morning.
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- 2 cups dried prunes (remove pits if there are any)
- 3 cups cold water
- 1 teaspoon vanilla extract (or almond)
- ½ teaspoon ground cinnamon
- 2 whole cloves
- 1 Lemon slice
- 2 tablespoons orange juice
- Add the prunes and water (ensure the prunes are covered, use more water if necessary) to a small pot and bring to the boil.
- Reduce the heat, cover with the lid and simmer for 30 minutes or until the liquid is thickening and the prunes are soft. If the liquid evaporates, add a little more water.
- If using cinnamon or cloves, add them while simmering. Vanilla should be stirred into after simmering.
- Serve warm, or allow to cool and store (with their juices from the pot) in a sealed container in the fridge for up to 5 days.
The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.