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Eggplant Chickpea Stew

Healthy Kids Eggplant Chickpea Stew Recipe

               
Eggplant Chickpea Stew
This tasty Mediterranean stew features cubed eggplant, minced garlic, and a host of smoky seasonings. Chickpeas pump up the protein content while adding a deliciously hearty texture.
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Ingredients
Recipe yields 6 servings
1 1/2 lbs eggplant, cubed
1/8 tsp salt
1 Tbsp olive oil
1 large yellow onion, chopped
1 green bell pepper, chopped
1 carrot, peeled and chopped
6 large garlic cloves, minced
1 1/2 tsp smoked paprika
1 tsp ground coriander
1 tsp dried oregano
1 tsp ground cinnamon
Black pepper to taste
1 can (28 oz) chopped tomatoes
2 cans (15 oz each) chickpeas, rinsed and drained
1 cup water
Chopped fresh parsley, for garnish
Low-fat Greek yogurt, for garnish (gluten free if needed)
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Directions
Step 1

Preheat oven to 400°.

Step 2

Set a colander over a large bowl. Add the eggplant cubes to the colander and sprinkle with salt. Set aside for 20 minutes. Rinse with water and pat dry.

Step 3

In an ovenproof pot, heat the oil over medium-high heat until hot. Add the onion, bell pepper and carrot and cook for 2 minutes, stirring occasionally. Add the garlic, paprika, coriander, oregano, cinnamon and black pepper and sauté about 1 minute.

Step 4

Add the eggplant, tomatoes, chickpeas and water. Bring to a boil and cook for 10 minutes, stirring often. Remove from heat, cover and transfer to oven.

Step 5

Cook for 45 minutes, or until eggplant is tender (check during cooking, if mixture starts to dry, add 1/4 cup water). Remove bay leaves.

Step 6

Serve garnished with parsley and a dollop of yogurt, if desired.

Time: 105 minutes
Servings: 6
Calories: 242
Make this for: Gluten Free Heart Healthy
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 cup
Per serving:
calories:242
total fat:4g
sat fat:0g
cholesterol:0mg
sodium:244mg
total carb:39g
fibers:12g
sugars:9g
proteins:10g

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Healthy Kids Eggplant Chickpea Stew Recipe
Ingredients
Recipe yields 6 servings
1 1/2 lbs eggplant, cubed
1/8 tsp salt
1 Tbsp olive oil
1 large yellow onion, chopped
1 green bell pepper, chopped
1 carrot, peeled and chopped
6 large garlic cloves, minced
1 1/2 tsp smoked paprika
1 tsp ground coriander
1 tsp dried oregano
1 tsp ground cinnamon
Black pepper to taste
1 can (28 oz) chopped tomatoes
2 cans (15 oz each) chickpeas, rinsed and drained
1 cup water
Chopped fresh parsley, for garnish
Low-fat Greek yogurt, for garnish (gluten free if needed)
Directions
Step 1

Preheat oven to 400°.

Step 2

Set a colander over a large bowl. Add the eggplant cubes to the colander and sprinkle with salt. Set aside for 20 minutes. Rinse with water and pat dry.

Step 3

In an ovenproof pot, heat the oil over medium-high heat until hot. Add the onion, bell pepper and carrot and cook for 2 minutes, stirring occasionally. Add the garlic, paprika, coriander, oregano, cinnamon and black pepper and sauté about 1 minute.

Step 4

Add the eggplant, tomatoes, chickpeas and water. Bring to a boil and cook for 10 minutes, stirring often. Remove from heat, cover and transfer to oven.

Step 5

Cook for 45 minutes, or until eggplant is tender (check during cooking, if mixture starts to dry, add 1/4 cup water). Remove bay leaves.

Step 6

Serve garnished with parsley and a dollop of yogurt, if desired.

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