Mediterranean Eggplant and Chickpea Stew
A rich, comforting, plant-based stew with roasted eggplant, chickpeas, tomatoes, garlic, and warm Mediterranean spices. It’s deeply flavorful, totally satisfying, and perfect served over rice, couscous, or warm crusty bread.
⏱️ Time
Prep time: 15 minutes
Cook time: 40 minutes
Total time: ~55 minutes
Ingredients
1 large eggplant, cut into 1-inch cubes
2 tbsp olive oil (plus extra for roasting)
1 onion, chopped
3 garlic cloves, minced
1 can (15 oz / 400g) chickpeas, drained and rinsed
1 can (14 oz / 400g) diced tomatoes
1 tbsp tomato paste
1/2 tsp ground cumin
1/2 tsp ground cinnamon (trust me!)
1/2 tsp smoked paprika
Salt & pepper to taste
1/4 cup chopped fresh parsley
Juice of 1/2 lemon
Optional: red chili flakes, feta for topping
Instructions
1. Roast the Eggplant
Preheat oven to 425°F (220°C).
Toss eggplant cubes with olive oil, salt, and pepper.
Spread on a baking sheet and roast for 25–30 minutes, until golden and tender.
2. Make the Stew Base
In a large skillet or pot, heat 2 tbsp olive oil.
Sauté onion until soft (about 5 minutes).
Add garlic, tomato paste, cumin, paprika, cinnamon — stir for 1 minute.
3. Combine and Simmer
Add diced tomatoes and chickpeas. Stir and simmer for 10 minutes.
Add roasted eggplant, reduce heat, and simmer for another 10–15 minutes until thick and flavorful.
Stir in lemon juice and fresh parsley at the end.
4. Serve
Spoon over rice, couscous, or bread.
Top with crumbled feta, more herbs, and chili flakes if desired.
Notes
Make it ahead: Even better the next day! Flavor deepens overnight.
Add greens: Throw in spinach or kale at the end for extra nutrients.
Feta-free/vegan: Just skip the cheese — it’s still packed with flavor!
❓ frequently asked questions FAQs
Q: Can I freeze this stew?
A: YES. It freezes beautifully for up to 2 months.
Q: Can I use zucchini or bell pepper instead of eggplant?
A: Absolutely! Or use both. Roasting first makes all the difference.
Q: Is this spicy?
A: Not by default — but you can crank it up with chili flakes or harissa!
Nutrition Facts
Calories 280 kcal
Protein 9g
Carbohydrates 30g
Fiber 10g
Fat 14g
Saturated Fat 2g
Sodium 300mg