AUBERGINE CHICKPEA AND TOMATO MEDITERRANEAN
This Aubergine Chickpea And Tomato Mediterranean is a vibrant and nourishing one-pan dish bursting with Mediterranean flavour. Diced aubergine becomes beautifully tender when pan-sautéed, soaking up the aromatic notes of garlic, tomato paste and cumin. This aubergine is combined with protein-rich chickpeas, resulting in a rustic and hearty meal that’s entirely plant-based and naturally gluten-free. This dish is as versatile as it is simple, with only a handful of ingredients yet endless pairing possibilities. Serve it as a side dish with grilled flatbread or as a main alongside a light salad. This Aubergine Chickpea And Tomato Mediterranean is packed with fibre, flavour and texture, which is ideal for busy weeknights when you want something wholesome without a fuss. It is made with its earthy, smoky profile and gentle spice, this medley provides comfort and sustenance in every bite.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Sauté
OCCASION/HOLIDAY
Fall
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Quick & Easy, Low Fat, High Fibre, Wheat / Gluten-Free
DISH TYPE
Main Course
INGREDIENTS
The following ingredients are required for the preparation of Aubergine Chickpea And Tomato Mediterranean :
- 41 grams | 1.45 ounces | ½ cup diced aubergine
- 82 grams | 2.89 ounces | ½ cup canned chickpeas
- 5 grams | 0.18 ounces | 1 teaspoon tomato paste
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 53 grams | 0.02 ounces | ¼ teaspoon ground cumin
FULL NUTRITIONAL INFORMATION
- Calories: 237 kilocalories
- Protein: 8.0 grams
- Fat: 7.0 grams
- Saturated Fat: 0.9 grams
- Carbohydrate: 34.6 grams
- Sugars: 6.5 grams
- Fibre: 8.1 grams
- Sodium: 270 milligrams
PREPARATION
- Heat The Skillet: In a non-stick skillet over medium heat, warm 1 teaspoon of olive oil for about 30 seconds.
- Sauté The Aubergine: Add 1 cup diced aubergine and cook for 5 to 6 minutes, stirring occasionally, until golden and softened.
- Add The Flavor Base: Stir in 1 tablespoon of tomato paste and ¼ teaspoon of ground cumin, mixing well to coat the aubergine evenly.
- Cook The Chickpeas: Add ½ cup cooked chickpeas and sauté for 3 to 4 minutes, stirring occasionally, until heated through and lightly browned.
- Serve Warm: Remove from the heat and serve immediately, garnished with chopped fresh parsley or a sprinkle of lemon zest if desired.
PREPARATION TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Dice Aubergine Evenly:Dice the aubergine evenly to ensure uniform cooking.
- Use A Wide Skillet:Use a wide skillet to prevent crowding, which helps the aubergine brown rather than steam.
- Add Water If Needed:Add a tablespoon of water if the pan becomes too dry while sautéing.
- Rinse Chickpeas:Rinse canned chickpeas thoroughly to reduce sodium and improve flavour.
- Stir In Tomato Paste:Stir the tomato paste in well to avoid clumping and to boost the umami notes.
VARIATIONS
- Add Greens: Stir in spinach or kale at the end for extra nutrition.
- Spice Profile: Swap cumin for smoked paprika or turmeric for a different flavour.
- Add Fresh Herbs: Sprinkle with chopped coriander, mint or parsley for brightness.
- Make It Creamy: Stir in a spoonful of tahini or dairy-free yoghurt for a silky finish.
- Serve With Grains: Pair with couscous, bulgur or brown rice for a more filling option.
PREPPING AND STORAGE
- Refrigerator: Store in an airtight container for up to 3 days.
- Reheat: Warm gently in a skillet or microwave until hot.
- Freezing: Freeze in single portions in sealed containers for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Meal Preparation Tip: Prepare multiple servings and portion into containers with cooked grains for grab-and-go lunches.
