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Vegan Eggplant Chickpea Stew Recipe
This recipe for eggplant chickpea stew is surprisingly easy and stress-free. It's vegan, gluten-free and dairy-free - perfect for picky eaters!
Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings: 4 servings
Calories: 218 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 1 globe eggplant
- kosher salt
- 4 tbsp olive oil divided
- 1 large onion diced
- 6 cloves garlic minced
- 1 Italian green pepper diced
- 1 red bell pepper diced
- 1 tbsp tomato paste
- 1/2 cup fresh parsley chopped
- 1 tsp oregano
- 1 tsp Aleppo pepper
- 1/4 tsp black pepper
- 1 tsp cumin
- 1 can chickpeas 15 oz.
- 1 can diced tomatoes 15 oz.
Instructions
- Peel strips on the eggplant and slice it into 1 1/2 inch cubes. Place them in a colander and toss them with 2 teaspoons kosher salt. Let them sit for 30 minutes to "sweat".
- Meanwhile, preheat the oven to 425 degrees F and coat a baking sheet with nonstick spray. Rinse the eggplant cubes and toss them with 2 tablespoons olive oil. Arrange them on the baking sheet in one layer and roast in the oven for 30 minutes. Flip them halfway through to make sure they roast evenly on all sides.
- While the eggplant is roasting, heat the remaining 2 tablespoons of olive oil in a Dutch oven or a pot over medium heat. Saute the onion for 10 minutes until golden. Add in the minced garlic, Italian green pepper and red bell pepper and cook for 10 more minutes.
- Add the tomato paste, parsley, oregano, Aleppo pepper, 1 teaspoon kosher salt, black pepper and cumin to the vegetables and stir to combine. Add in the chickpeas and the diced tomatoes and give it a good stir.
- Once the eggplant is roasted, add it to the chickpeas followed by 1/2 cup water. Turn the heat up to medium high and bring the stew to a simmer. Turn the heat to medium, cover and simmer for 15 minutes. Turn the heat off and let the stew sit covered for 10 minutes.
- Serve warm with your favorite side dish.
Cup of Yum
Notes
- You can serve with some lemon rice, brown rice, lavash or pita bread with a side of yogurt. A side of fresh salad such as Greek salad, fattoush or Mediterranean salad would turn this into a complete vegetarian meal.
- Store the leftovers in an airtight container and refrigerate for up to 5 days. Reheat in a saucepan over medium heat for about 15 minutes.
- You can freeze this stew for up to 6 months. To serve, thaw in the fridge overnight and reheat in a saucepan as instructed.
Nutrition Information
Calories
218kcal
(11%)
Carbohydrates
22g
(7%)
Protein
4g
(8%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Sodium
62mg
(3%)
Potassium
763mg
(22%)
Fiber
7g
(28%)
Sugar
11g
(22%)
Vitamin A
2867IU
(57%)
Vitamin C
103mg
(114%)
Calcium
90mg
(9%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 218
% Daily Value*
| Calories | 218kcal | 11% |
| Carbohydrates | 22g | 7% |
| Protein | 4g | 8% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 62mg | 3% |
| Potassium | 763mg | 16% |
| Fiber | 7g | 28% |
| Sugar | 11g | 22% |
| Vitamin A | 2867IU | 57% |
| Vitamin C | 103mg | 114% |
| Calcium | 90mg | 9% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.