This tasty Mediterranean stew blends cubed eggplant, minced garlic, and a host of smoky seasonings. Chickpeas pump up the protein in this vegan stew, and a dollop of yogurt (vegan if needed) makes a creamy, rich gravy seasoned with smoked paprika, cinnamon and oregano.
With no saturated fat, lower sodium and no cholesterol, this heart healthy stew hails from a water-front restaurant in a Mediterranean village. Serve with crispy bread or one of our many Mediterranean recipes.
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Yes. Eggplant turns soft and silky as it bakes, while chickpeas stay firm, so together they give this stew a rich, filling texture without any meat.
Salting draws out extra moisture, so the eggplant holds its shape in the stew. This recipe uses just 1/8 teaspoon of salt and rinses it off after 20 minutes.
Each 1-cup serving has 242 calories, 12 grams of fiber and 10 grams of protein, with no saturated fat or cholesterol, which makes it a filling, heart healthy meal.
Yes, the stew itself is fully plant based. The Greek yogurt garnish is optional, so leave it off or use a dairy-free yogurt to keep it vegan.
It freezes well. Let it cool, then store it in airtight containers in the freezer for 2 to 3 months. It keeps in the fridge for 3 to 4 days.
Recipe yields 6 servings
Preheat oven to 400°.
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.
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, bay leaves, paprika, coriander, oregano, cinnamon and black pepper and sauté about 1 minute.
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.
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.
Serve garnished with parsley and a dollop of yogurt, if desired.
