Mediterranean Eggplant and Chickpea Bake
This Mediterranean Eggplant and Chickpea Bake is a hearty, nutritious, and flavor-packed dish featuring roasted eggplant, chickpeas, tomatoes, and fragrant spices. This one-pan meal is perfect for vegetarians and vegans, though it can also be served with feta cheese or yogurt for extra richness. It’s ideal for meal prep, easy to make, and packed with fiber, protein, and antioxidants.
Ingredients
Vegetables & Legumes
2 medium eggplants, diced into 1-inch cubes
1 can (15 oz) chickpeas, drained and rinsed
1 can (15 oz) crushed tomatoes (or 2 fresh tomatoes, diced)
1 small red onion, finely chopped
3 cloves garlic, minced
1 red bell pepper, chopped
½ cup cherry tomatoes, halved
Spices & Herbs
2 tbsp olive oil
1 tsp ground cumin
1 tsp smoked paprika
½ tsp ground cinnamon
½ tsp dried oregano
½ tsp red pepper flakes (optional, for heat)
Salt and black pepper to taste
½ cup fresh parsley or cilantro, chopped (for garnish)
Extras
½ cup crumbled feta cheese (optional, for serving)
¼ cup plain Greek yogurt (optional, for serving)
1 tbsp lemon juice
½ cup vegetable broth (or water)
Instructions
1. Prep the Eggplant
1. Preheat your oven to 400°F (200°C).
2. Spread the diced eggplant on a baking sheet. Drizzle with 1 tbsp olive oil and sprinkle with a pinch of salt. Roast for 20 minutes, flipping halfway through, until golden and tender.
2. Saute the Aromatics
3. In a large oven-safe skillet or baking dish, heat the remaining 1 tbsp olive oil over medium heat.
4. Add the chopped onion and red bell pepper. Saute for 5 minutes until softened.
5. Stir in the minced garlic, cumin, smoked paprika, cinnamon, oregano, and red pepper flakes. Cook for 1 minute until fragrant.
3. Build the Sauce
6. Add the chickpeas, crushed tomatoes, cherry tomatoes, vegetable broth, and lemon juice. Stir well and let simmer for 5 minutes.
4. Combine and Bake
7. Stir in the roasted eggplant. Mix well to coat with the sauce.
8. Transfer the skillet to the oven (or pour the mixture into a baking dish if using a regular pan). Bake uncovered for 15 minutes until bubbling.
5. Garnish and Serve
9. Remove from the oven and let cool for 5 minutes.
10. Sprinkle with fresh parsley or cilantro. Add crumbled feta or a dollop of yogurt if desired.
11. Serve warm with pita bread, rice, or quinoa.
Nutritional Information
(Per Serving, Approx. 4 Servings)
Calories: 250
Protein: 9g
Carbohydrates: 34g
Fiber: 10g
Sugars: 9g
Fat: 9g
Saturated Fat: 1g
Sodium: 380mg
Iron: 3mg
Note: Nutritional values are approximate and will vary depending on ingredient brands and optional toppings.
Cooking Time
Prep Time: 10 minutes
Roasting Time: 20 minutes
Cooking & Baking Time: 20 minutes
Total Time: ~50 minutes
Notes & Tips
Eggplant Prep Tip: If you prefer less bitterness, sprinkle the eggplant cubes with salt and let them sit for 15 minutes before roasting. Rinse and pat dry before cooking.
Make It Spicier: Add ½ tsp harissa paste or extra red pepper flakes.
Protein Boost: Stir in cooked lentils or add more chickpeas.
Storage: Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the oven at 350°F (175°C) for best texture.
Serving Ideas: Serve over couscous, quinoa, or bulgur for a complete meal.
Frequently Asked Questions
1. Can I make this ahead of time?
Yes! You can prepare the bake up to 2 days in advance and store it in the fridge. Reheat in the oven before serving.
2. Can I freeze this dish?
Yes! Let it cool completely, then store it in an airtight container in the freezer for up to 2 months. Thaw in the fridge overnight before reheating.
3. Can I use canned eggplant instead of fresh?
Fresh eggplant is recommended for the best texture, but canned eggplant can work in a pinch—just reduce the roasting step.
4. What can I use instead of chickpeas?
White beans, lentils, or black beans are great substitutes for chickpeas in this dish.
5. Can I add meat to this recipe?
Yes! You can add ground lamb, beef, or shredded chicken for a heartier version. Brown the meat with the onions in step 2.
This Mediterranean Eggplant and Chickpea Bake is a fantastic blend of flavors, textures, and nutrients—perfect for a wholesome, plant-based meal! Enjoy!