EGGPLANT AND CHICKPEA MEDLEY
This Eggplant And Chickpea Medley 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. Combined with protein-rich chickpeas, the result is 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. Packed with fibre, flavour and texture, it’s ideal for busy weeknights when you want something wholesome without a fuss. With its earthy, smoky profile and gentle spice, this medley provides comfort and sustenance in every bite. Great for meal prep, it’s quick to prepare, easy to store and delicious reheated.
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, Gluten-Free
DISH TYPE
Casserole / Gratin
INGREDIENTS
There are the following ingredients for Eggplant And Chickpea Medley:
- ½ cup diced aubergine
- ½ cup canned chickpeas (rinsed and drained)
- 1 teaspoon tomato paste
- 1 teaspoon olive oil
- ¼ teaspoon ground cumin
FULL NUTRITIONAL INFORMATION
- Calories: 161.4 kilocalories
- Fat: 6.6 grams
- Saturated Fat: 0.8 grams
- Carbohydrates: 21.1 grams
- Sugar: 5.2 grams
- Sodium: 206 milligrams
- Fibre: 6.3 grams
- Protein: 6.1 grams
- Calcium: 43.3 milligrams
- Iron: 1.4 milligrams
- Potassium: 241.5 milligrams
PREPARATION
These steps are followed for the preparation of Eggplant And Chickpea Medley:
- 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.
PREP 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
- Fridge: 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 fridge before reheating.
- Meal Prep Tip: Prepare multiple servings and portion into containers with cooked grains for grab-and-go lunches.