Moroccan-Spiced Eggplant and Tomato Stew
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
50 mins
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Total Time
55 mins
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Servings
4 (Entrée portions)
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Calories
240 kcal
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Course
Main Course
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Cuisine
Vegan
Moroccan-Spiced Eggplant and Tomato Stew
Description
This stew begins with roasting cubed eggplant with olive oil and salt until golden and tender, which enhances its flavor and reduces bitterness. Separately, onions are sautéed with oil before garlic, cumin, and smoked paprika are added to build a fragrant spiced base. Diced fire-roasted tomatoes and water or vegetable broth form the liquid component.
Chickpeas are incorporated for heartiness, along with maple syrup that balances acidity with subtle sweetness, and harissa paste to introduce heat and complexity. The roasted eggplant is folded back into the simmering tomato stew to absorb the richly layered spices and meld flavors. The final dish is warm and comforting with smoky, sweet, and spicy notes.
Served with white rice, quinoa, or cauliflower rice, the stew makes a wholesome and flavorful vegetarian meal. Fresh lemon juice and herbs like cilantro or parsley add brightness and freshness just before eating.
Ingredients
EGGPLANT
- 1 large (~550 g) eggplant (unpeeled and cut into bite-size pieces // ~7 cups cubed eggplant as the recipe is written)
- 2 Tbsp olive oil if avoiding oil, omit, or melted coconut oil
- ½ tsp salt sea salt
THE REST
- 2 Tbsp olive oil if avoiding oil, sub water, or coconut oil
- 1 large white onion thinly sliced, or yellow onion
- 3 cloves garlic (minced)
- 1 Tbsp cumin ground
- 1 Tbsp smoked paprika
- ¼ tsp salt plus more to taste, sea salt
- 2 .5-oz diced fire-roasted tomatoes cans
- 1/2 cup water (or vegetable broth)
- 1 cup chickpeas optional // well rinsed and drained // or sub cooked lentils, cooked
- 1 Tbsp maple syrup or coconut sugar
- 2 Tbsp harissa paste (or sub another favorite hot sauce or chili garlic sauce)
FOR SERVING optional
- cilantro or parsley
- white rice or sub cauliflower rice* for grain-free, or brown rice or quinoa
- lemon fresh
Instructions
- Preheat oven to 425 degrees F (218 C) and line a large baking sheet with parchment paper.
- Add diced eggplant, drizzle with avocado or olive oil, and sprinkle with salt. Toss to coat and roast for 30-35 minutes, flipping / tossing near the 20-minute mark.
- In the meantime, heat a large rimmed pan or pot over medium heat. Once hot, add oil (or water) and onions. Sauté for 4-5 minutes, stirring frequently, or until soft and slightly caramelized.
- Add garlic, cumin, and paprika and stir to coat. Cook for 1 minute more.
- Add tomatoes and their juices as well as water (or vegetable broth). Cover and bring to a simmer over medium heat. Cook for 4 minutes to allow the flavors to develop.
- Remove cover and add (rinsed, drained) chickpeas (optional), maple syrup, and harissa paste and stir to coat. Cover and simmer over medium-low heat.
- Remove roasted eggplant from oven, turn oven off, and add eggplant to the tomatoes and chickpeas. Stir to combine and cover. Simmer over medium-low / low heat for another 10 minutes to allow flavors to deepen.
- Taste and adjust flavors as needed, adding more maple syrup to balance the heat, cumin, or paprika for smokiness, salt to taste, or harissa paste for spice.
- Serve as is or over rice or grain of choice (or pasta or roasted vegetables) with wedges of fresh lemon and fresh chopped parsley or cilantro. Additional harissa paste can be added as garnish for additional heat.
- Store completely cooled leftovers in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on the stovetop, adding more water or vegetable broth as needed to rehydrate.
Notes
- Roasting the eggplant brings out a deeper flavor and removes bitterness; tossing with oil and salt helps with texture.
- If avoiding oil, use water or coconut oil for sautéing and roasting steps.
- Maple syrup balances the acidity of tomatoes and heat from harissa, adjust to taste.
- Harissa paste can be substituted with other chili garlic sauces according to tolerance for spice.
- Serve with grains such as white rice, brown rice, quinoa, or use cauliflower rice for a grain-free option.
- Fresh lemon juice and herbs added at serving time brighten the stew and enhance complexity.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4(Entrée portions)
Amount Per Serving
Calories 240 kcal
% Daily Value*
| Serving | 1servings | |
| Calories | 240 | 12% |
| Carbohydrates | 25.7g | 9% |
| Protein | 2.2g | 4% |
| Fat | 14.1g | 22% |
| Saturated Fat | 2g | 10% |
| Sodium | 530mg | 22% |
| Potassium | 823mg | 18% |
| Fiber | 6.8g | 27% |
| Sugar | 15.3g | 31% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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