Hearty Chickpea & Eggplant Stew

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Description

This hearty chickpea and eggplant stew is packed with bold Mediterranean-inspired flavors, fiber, and plant-based protein—all while being budget-friendly and made entirely from pantry and kitchen staples. Tender eggplant melts into a tomato-based sauce while chickpeas add richness and protein, making this stew both satisfying and nourishing. Perfect for cozy dinners, meal prep, or serving with warm bread or rice.

Ingredients For Hearty Chickpea & Eggplant Stew

  • 2 tbsp olive oil (or any cooking oil)

  • 1 large eggplant, cubed

  • 1 medium onion, diced

  • 3 garlic cloves, minced

  • 1 can (15 oz / 400 g) chickpeas, drained & rinsed

  • 1 can (14 oz / 400 g) crushed tomatoes

  • 2 tbsp tomato paste

  • 1 tsp ground cumin

  • 1 tsp smoked paprika

  • ½ tsp ground coriander

  • ½ tsp chili flakes (optional, for heat)

  • 1 cup vegetable broth (or water)

  • Salt & black pepper to taste

  • Fresh parsley or cilantro, chopped (for garnish)

  • Optional: a squeeze of lemon juice for brightness

 Instructions

  1. Prep the Eggplant – Sprinkle cubed eggplant with a little salt, let sit for 10 minutes, then pat dry (helps reduce bitterness).

  2. Cook Aromatics – Heat oil in a large pot over medium heat. Sauté onion for 5 minutes until soft, then add garlic and cook 1 more minute.

  3. Add Eggplant – Stir in eggplant cubes and cook for 7–8 minutes, until lightly golden and softened.

  4. Spices & Tomato Base – Add cumin, smoked paprika, coriander, and chili flakes. Stir for 1 minute, then mix in tomato paste.

  5. Simmer – Pour in crushed tomatoes, chickpeas, and broth. Stir well, season with salt & pepper. Bring to a simmer, then cover and cook for 20–25 minutes, stirring occasionally, until eggplant is tender and flavors meld.

  6. Finish – Adjust seasoning, add lemon juice if desired. Garnish with parsley/cilantro before serving.

Servings

Makes 4 servings.

Notes

  • Use canned chickpeas for convenience or cook dried chickpeas ahead for extra flavor.

  • If stew gets too thick, add a splash of broth or water.

  • Can be stored in the fridge for up to 4 days or frozen for 2 months.

Tips

  • Roast eggplant separately for a deeper smoky flavor before adding.

  • Add spinach or kale in the last 5 minutes for extra greens.

  • Serve with warm pita, crusty bread, couscous, or rice for a complete meal.

  • For creaminess, stir in a spoonful of tahini or coconut milk before serving.

Nutritional Info (per serving, approx.)

  • Calories: 260

  • Protein: 9g

  • Carbohydrates: 35g

  • Fiber: 11g

  • Fat: 9g

  • Sodium: 620mg

Benefits

  • Plant-based protein from chickpeas keeps you full.

  • Fiber-rich for good digestion and blood sugar balance.

  • Budget-friendly—made with affordable pantry staples.

  • Heart-healthy—olive oil and veggies support cardiovascular health.

  • Versatile—can be enjoyed as a stew, dip, or stuffing.

 Q & A

Q: Can I make this in a slow cooker?
A: Yes! Just sauté onions, garlic, and spices first, then add everything to the slow cooker and cook on LOW for 6–7 hours or HIGH for 3–4 hours.

Q: What can I substitute for eggplant?
A: Zucchini, bell peppers, or mushrooms work well.

Q: Is it freezer-friendly?
A: Absolutely! Store in airtight containers and freeze up to 2 months. Thaw overnight and reheat on the stove.

Q: Can I make it oil-free?
A: Yes—use water or broth to sauté the onions and garlic.

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