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5.0 from 108 votes

Eggplant Stew [With Tomatoes + Chickpeas]

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!

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

Ingredients

  • 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

Instructions

    Cup of Yum
  1. 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.
  2. To the same pot, add 1 tablespoon of oil. Add the onion, garlic, celery, and carrots. Cook until onions are translucent and fragrant.
  3. Add the cumin, chili powder, salt, and pepper and cook for one minute.
  4. Add the boullion cubes and water. Stir until the boullion cubes are completely dissolved.
  5. 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).
  6. Add the lemon juice and the parsley. Mix well and add more salt and pepper if needed.
  7. Serve hot.

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

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

% 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%

* Percent Daily Values are based on a 2,000 calorie diet.