SPICY EGGPLANT AND CHICKPEA STEW
This Spicy Eggplant and Chickpea Stew is a rich, hearty dish that brings together warming spices, tender eggplant and protein-packed chickpeas, which are Infused with aromatic cumin, garlic, olive oil, salt, cinnamon and paprika. This dish delivers bold flavours inspired by Middle Eastern and North African cuisine. The addition of tomatoes creates a luscious, savoury base that enhances the overall depth of flavour. This stew is not only delicious but also nutritious, offering plant-based protein, fibre and antioxidants. It’s naturally vegan, gluten-free and easy to prepare in just one pot, making it an excellent choice for a quick and wholesome meal. Enjoy it on its own or pair it with warm flatbread, rice or quinoa for a more substantial dish. Whether you’re looking for a comforting meal on a chilly evening or a nutritious lunch option, this stew is a perfect choice.
RECIPE CATEGORY
Main Course, Lunch, Dinner, Soups & Stews
SERVING SIZE
1
CUISINE
Middle Eastern, Moroccan, Mediterranean
PREPARATION/TECHNIQUES
Sauté, Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Weeknight Dinner, Meal Prep, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Gluten-Free, Dairy-Free, High Fibre
DISH TYPE
Stew, Plant-Based Meal, One-Pot Meal
INGREDIENTS
There are the following ingredients for Spicy Eggplant and Chickpea Stew:
- ½ cup eggplant, diced
- ¼ cup chickpeas, cooked or canned
- ½ cup diced tomatoes
- ½ teaspoon cumin
- ¼ teaspoon cinnamon
- ½ teaspoon paprika
- ½ teaspoon garlic, minced
- ½ teaspoon olive oil
- ¼ teaspoon salt
FULL NUTRITIONAL INFORMATION
- Calories: 180 kcal
- Carbohydrates: 25g
- Protein: 6g
- Fats: 6g
- Fibre: 8g
- Sugar: 5g
- Sodium: 300mg
PREPARATION
- Prepare the ingredients: Dice the eggplant into small cubes and mince the garlic. Drain and rinse the chickpeas if using canned.
- Heat the pan: In a medium saucepan, heat the olive oil over a medium flame.
- Sauté the garlic: Add the minced garlic and sauté for about 1 minute until fragrant.
- Cook the eggplant: Add the diced eggplant to the pan and cook for 3-4 minutes until it begins to soften.
- Add the spices: Stir in the cumin, cinnamon, and paprika, coating the eggplant evenly with the spices.
- Simmer the stew: Pour in the diced tomatoes and chickpeas, then add salt. Stir well and let the stew simmer for 10-12 minutes, stirring occasionally.
- Adjust seasoning: Taste and adjust salt or spices if needed. If the stew is too thick, add a splash of water or vegetable broth.
- Serve and enjoy: Transfer to a bowl and enjoy as is, or serve with warm pita bread, rice or quinoa for a heartier meal.
PREP TIME
5 minutes
COOKING TIME
15 minutes
TIPS
- Roasting option: For deeper flavour, roast the eggplant cubes at 200°C (400°F) for 15 minutes before adding them to the stew.
- Make it smoky: Add a pinch of smoked paprika for an extra depth of flavour.
- Thicker consistency: Mash some of the chickpeas into the stew to create a thicker texture.
- Add greens: Stir in a handful of spinach or kale in the last few minutes for added nutrients.
- Spicier version: Add red chilli flakes or harissa paste for an extra kick.
VARIATIONS
- North African Style: Add preserved lemon and olives for a Moroccan twist.
- Creamier Version: Stir in coconut milk for a richer texture.
- Protein Boost: Add extra chickpeas or lentils for more plant-based protein.
- Gluten-Free Pairing: Serve with quinoa or cauliflower rice instead of bread.
- Extra Vegetables: Include bell peppers, zucchini or carrots for more variety.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
- Freezing: This stew freezes well for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Warm on the stove over medium heat, adding a little water if needed to loosen the consistency.