Greek Eggplant Chickpea Tomato Stew (Briam-style)
Description:
This Greek-inspired stew features tender roasted eggplants, hearty chickpeas, and a rich tomato-based sauce seasoned with garlic, herbs, and olive oil. It’s a vegan, Mediterranean classic packed with flavor and perfect for a cozy dinner. Serve with crusty bread or over rice, quinoa, or couscous. Time:
Prep time: 15 minutes
Cook time: 35–40 minutes
Total time: ~50–55 minutes
Servings: 4
Ingredients:
Vegetables:
1 large eggplant (about 400g), cubed
1 medium onion, finely chopped
2 garlic cloves, minced
1 red bell pepper, chopped (optional)
1 medium carrot, diced (optional)
Base:
2 tbsp extra virgin olive oil
1 can (400g) chickpeas, drained and rinsed
1 can (400g) crushed tomatoes or passata
2 tbsp tomato paste
1 tsp sugar (balances acidity)
1/2 cup water or vegetable broth
Seasonings:
1 tsp dried oregano
1/2 tsp dried thyme
1/2 tsp ground cumin (optional but flavorful)
Salt and pepper to taste
Fresh parsley or dill, chopped (for garnish)
Instructions:
1. Prepare the Eggplant:
Sprinkle the cubed eggplant with salt and let sit in a colander for 15 minutes to draw out bitterness. Rinse and pat dry.
2. Sauté Aromatics:
In a large pan or pot, heat olive oil over medium heat.
Add onions and sauté for 5 minutes until softened.
Stir in garlic and cook for another 30 seconds until fragrant.
3. Add Vegetables:
Add eggplant, bell pepper, and carrot (if using) to the pot. Cook for 5–7 minutes, stirring occasionally, until eggplant begins to soften.
4. Build the Stew:
Stir in the tomato paste and let it cook for 1 minute.
Add the crushed tomatoes, chickpeas, water/broth, sugar, oregano, thyme, cumin, salt, and pepper.
5. Simmer:
Bring to a boil, then reduce heat and cover.
Simmer for 25–30 minutes until eggplant is tender and the stew thickens.
6. Garnish & Serve:
Taste and adjust seasoning.
Garnish with fresh parsley or dill.
Serve warm with whole grain bread, rice, or quinoa.
Serving Suggestions:
Topping: Crumbled feta (optional for vegetarians)
Side: Greek salad or crusty sourdough
Base: Brown rice, bulgur, or couscous
Nutritional Info (Per Serving – Approximate):
Nutrient Amount
Calories 290 kcal
Protein 9 g
Fat 11 g
Saturated Fat 1.5 g
Carbohydrates 38 g
Fiber 11 g
Sugars 11 g
Sodium 350 mg
Iron 3.5 mg (20% DV)
Vitamin C 35% DV
Potassium 700 mg
DV = Daily Value; based on a 2,000 calorie diet.
Q&A:
Q: Can I roast the eggplant instead of stewing it?
A: Yes! Roasting enhances its flavor. Simply roast the salted and dried cubes at 200°C (400°F) for 20–25 minutes, then stir into the stew near the end.
Q: Can I make it ahead?
A: Absolutely. It tastes even better the next day as flavors deepen. Store in the fridge for up to 4 days or freeze for up to 3 months.
Q: Can I use dried chickpeas?
A: Yes, soak and cook them in advance before adding to the stew.
Q: Is it gluten-free?
A: Yes, the dish is naturally gluten-free. Just pair i
t with a GF side