Eggplant Stew [With Tomatoes + Chickpeas]

Name: Eggplant Stew [With Tomatoes + Chickpeas]
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 - 6
Ingredients: ¼ cup + 1 tablespoon of olive oil; 4 cups of eggplant; a pinch of salt; 1 yellow or red onion; 5 garlic cloves; 3 celery stalks; 2 carrots; 2 teaspoons of ground cumin; 1 teaspoon of chili powder; Salt and pepper; 2 vegetable boullion cubes; 1 cup of water; 1 (24-ounce) jar of tomato basil marinara sauce; 1 (15-ounce) can garbanzo beans; Juice of one lemon; 1 cup of parsley

User Reviews

5.0

108 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings
4 - 6
Calories
325 kcal
Course
Dinner
Cuisine
American

Eggplant Stew [With Tomatoes + Chickpeas]

Christopher Rios

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This hearty chickpea and eggplant stew is packed with flavor, fiber, & plant-based protein but made entirely of affordable kitchen staples! Stovetop & Crockpot methods below!

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Ingredients

Servings

¼ cup + 1 tablespoon of olive oil, divided
4 cups of eggplant cut into 1-inch cubes
a pinch of salt
1 yellow or red onion, chopped
5 garlic cloves, minced
3 celery stalks, sliced
2 carrots, sliced
2 teaspoons of ground cumin
1 teaspoon of chili powder
Salt and pepper, to taste
2 vegetable boullion cubes
1 cup of water
1 (24-ounce) jar of tomato basil marinara sauce
1 (15-ounce) can garbanzo beans, drained and rinsed
Juice of one lemon
1 cup of parsley, minced

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Instructions

In a large pot over high-heat, heat ¼ cup of the oil. Add the eggplant and season with salt. Cook for 5 minutes, stirring occasionally until soft and browned on all sides. Carefully remove the eggplant and set aside.
To the same pot, add 1 tablespoon of oil. Add the onion, garlic, celery, and carrots. Cook until onions are translucent and fragrant.
Add the cumin, chili powder, salt, and pepper and cook for one minute.
Add the boullion cubes and water. Stir until the boullion cubes are completely dissolved.
Add the marinara sauce, eggplant, and garbanzo beans. Bring the stew to boil, cover with a lid, lower the heat to a low simmer, and cook for 30 to 40 minutes (stirring every 10 minutes to avoid burning on the bottom).
Add the lemon juice and the parsley. Mix well and add more salt and pepper if needed.
Serve hot.

Equipments used:

Notes

Adjust the heat level: Add less/more chili powder or even more heat with harissa, red pepper flakes, cayenne pepper, etc.
Sauté the vegetables and seasonings: This blooms the spices and lightly caramelizes the veggies for rich, deep, complex flavor. Sautéing the eggplant is important for texture, too.
Don’t take shortcuts: The low, slow simmering helps to bring together all the flavors of this stewed eggplant and tomatoes recipe into a cohesive, delicious stew while avoiding the eggplant becoming mushy.

Nutrition Information

Show Details

Calories 325kcal (16%) Carbohydrates 38g (13%) Protein 10g (20%) Fat 17g (26%) Saturated Fat 2g (10%) Polyunsaturated Fat 3g Monounsaturated Fat 11g Sodium 1510mg (63%) Potassium 1138mg (33%) Fiber 12g (48%) Sugar 12g (24%) Vitamin A 7309IU (146%) Vitamin C 47mg (52%) Calcium 130mg (13%) Iron 5mg (28%)

Nutrition Facts

Serving: 4- 6

Amount Per Serving

Calories 325 kcal

% Daily Value*

Calories	325kcal	16%
Carbohydrates	38g	13%
Protein	10g	20%
Fat	17g	26%
Saturated Fat	2g	10%
Polyunsaturated Fat	3g	18%
Monounsaturated Fat	11g	55%
Sodium	1510mg	63%
Potassium	1138mg	24%
Fiber	12g	48%
Sugar	12g	24%
Vitamin A	7309IU	146%
Vitamin C	47mg	52%
Calcium	130mg	13%
Iron	5mg	28%