Eggplant & Tomato Stew with Chickpeas and Harissa
This bold, spiced stew features tender eggplant simmered with tomatoes, hearty chickpeas, aromatic garlic and onion, and a spoonful of smoky harissa paste. It’s North African–inspired, naturally vegan, and perfect served over couscous, rice, or with crusty flatbread.
Time:
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Ingredients:
2 tbsp olive oil
1 medium onion, diced
3 garlic cloves, minced
1 medium eggplant, cubed
1 red bell pepper, chopped
1 tbsp tomato paste
1–2 tsp harissa paste (adjust to heat preference)
1 can (400g / 14 oz) chopped tomatoes
1 can (400g / 14 oz) chickpeas, rinsed and drained
½ tsp ground cumin
½ tsp smoked paprika
¼ tsp ground cinnamon
Salt & black pepper to taste
¼–½ cup water or vegetable broth
Fresh parsley or cilantro, for garnish
Lemon wedges, to serve
Instructions:
1. Saute the Aromatics
Heat olive oil in a large pan over medium heat.
Add onion and saute for 4–5 minutes until soft.
Stir in garlic, tomato paste, and harissa paste. Cook for 1 minute until fragrant.
2. Add Vegetables
Add cubed eggplant and red bell pepper. Stir to coat in the aromatics.
Add a splash of water and cook for 8–10 minutes, stirring often, until eggplant begins to soften.
3. Simmer the Stew
Pour in chopped tomatoes, chickpeas, cumin, paprika, cinnamon, and ¼ cup water or broth.
Season with salt and pepper.
Cover and simmer for 20–25 minutes, stirring occasionally, until eggplant is tender and stew is thick. Add more water if needed.
4. Taste & Finish
Adjust seasoning and harissa for heat.
Garnish with chopped parsley or cilantro.
Serve hot with lemon wedges on the side.
Notes:
For milder heat: use just 1 tsp harissa or substitute with mild chili paste.
Add baby spinach in the last 5 minutes for extra greens.
For a creamy twist, stir in a spoonful of tahini or yogurt just before serving (optional but amazing!).
Tips:
Better next day: Like most stews, it tastes even deeper and richer after a night in the fridge.
Roast eggplant first: For added depth, roast eggplant cubes before adding to the stew.
Add protein: Great with grilled chicken or lamb on the side if not keeping it vegan.
Frequently Asked Questions
Q: What’s a good harissa substitute?
A: You can use a mix of smoked paprika + chili paste or crushed red pepper with garlic and lemon juice if needed.
Q: Can I freeze it?
A: Yes! Freeze in airtight containers for up to 2 months. Thaws and reheats beautifully.
Q: What to serve with it?
A: Couscous, bulgur, rice, warm pita, or crusty sourdough.
Nutritional Information
Calories: 390
Protein: 13g
Carbs: 45g
Fat: 18g
Fiber: 11g
Sugar: 9g
Sodium: 520mg