Mediterranean Eggplant Chickpea and Tomato Stew
This dish is inspired by the classic Turkish but with a hearty twist using chickpeas and a rich tomato-garlic sauce. It’s slow-cooked, silky, and bursting with bold Mediterranean flavor — perfect with flatbread or over couscous or rice. Naturally vegan, filling, and deeply comforting!
⏱ Time
Prep Time: 15 minutes
Cook Time: 35–40 minutes
Total Time: 50–55 minutes
Ingredients
For the stew:
1 large eggplant, cut into 1-inch cubes
2 tbsp olive oil
1 onion, finely chopped
3 cloves garlic, minced
1 tsp ground cumin
1/2 tsp smoked paprika
1/4 tsp chili flakes (optional)
1 can (400g) chopped tomatoes
1/2 cup vegetable broth (or water)
1 can (400g) chickpeas, drained and rinsed
Salt and black pepper, to taste
1 tsp sugar (to balance acidity)
For finishing:
2 tbsp fresh parsley, chopped
1 tbsp fresh mint (optional)
Juice of 1/2 lemon
Crumbled feta cheese or vegan alternative (optional)
Instructions
1. Cook the eggplant
Heat 1 tbsp olive oil in a large pan.
Add eggplant and a pinch of salt. Sauté until golden brown and soft (8–10 min). Remove and set aside.
2. Sauté aromatics
In the same pan, add 1 tbsp olive oil, onion, and garlic.
Cook for 3–4 minutes until fragrant and soft.
Add cumin, paprika, and chili flakes (if using).
3. Simmer stew
Add tomatoes, broth, chickpeas, sugar, and cooked eggplant.
Season with salt and pepper.
Simmer uncovered for 20–25 minutes until thickened and rich.
4. Finish
Stir in lemon juice add herbs.
Taste and adjust seasoning.
5. Serve
Serve warm topped with feta (optional) and extra herbs.
Pair with warm pita, crusty bread, rice, or couscous.
Notes
Let it sit 15–20 min before serving — flavors deepen!
Great as leftovers — even better the next day.
Add spinach or kale in the last 5 min for more greens.
Tips
- Salt eggplant cubes beforehand to remove bitterness (optional).
- Use fire-roasted canned tomatoes for extra smoky flavor.
- Make it spicy with harissa or fresh chili added during cooking.
❓ Frequently asked questions FAQ
Q: Is this dish vegan?
A: Yes! Just skip the feta or use a plant-based version.
Q: Can I freeze it?
A: Yes — freezes well for up to 2 months.
Q: What can I serve it with?
A: Pita, couscous, rice, bulgur, or even quinoa.
Nutritional Information
Calories: 290
Protein: 9 g
Carbs:32 g
Fat: 14 g
Fiber: 10 g
Sugar: 7 g
Iron: 20% DV