Flavorful Vegan Eggplant Stew
A quick, wholesome stew featuring eggplant, chickpeas, and a spiced tomato base. Packed with plant-based protein and rich Mediterranean flavors, it’s perfect for a healthy weeknight meal or meal-prep favorite.
Equipment
- 1 Large Pot or Stockpot
- 1 Cutting Board
- 1 sharp chef’s knife
- 1 Wooden Spoon or Spatula
Ingredients
- 4 tbsp olive oil divided
- 4 cups eggplant cut into 1-inch cubes
- ¾ tsp salt divided
- 1 yellow onion chopped
- 2 garlic cloves minced
- ¼ cup harissa
- 1 tbsp tomato paste
- 1 can 15 oz diced tomatoes
- 1 can 15 oz chickpeas, drained and rinsed
- 1 cup water
- 2 tbsp fresh lemon juice
- ¼ cup plain whole milk yogurt
- 2 tbsp parsley chopped
Instructions
- Prepare the Eggplant Cubes: Start by washing your eggplant thoroughly, then cut it into 1-inch cubes for even cooking. Make sure the pieces are roughly the same size so they brown uniformly. Pat the cubes dry with a clean kitchen towel to remove excess moisture—this helps them caramelize instead of steaming during cooking.
- Sauté the Eggplant: Heat 3 tablespoons of olive oil in a large, heavy-bottomed pot over medium-high heat. Once the oil shimmers, add the eggplant cubes and sprinkle ½ teaspoon salt over them. Stir occasionally to coat the pieces evenly in oil. Cook for 5–6 minutes, allowing the eggplant to soften and develop a golden-brown color on all sides. Once tender yet slightly firm, remove the eggplant from the pot and set aside on a plate.
- Cook the Aromatic Onions: In the same pot, add the remaining 1 tablespoon of olive oil and reduce the heat to medium. Add 1 chopped yellow onion and the remaining ¼ teaspoon salt. Stir occasionally, cooking the onions for 3–4 minutes until they become soft, translucent, and slightly sweet. This step builds the flavor base for your stew.
- Infuse Garlic and Spices: Add 2 minced garlic cloves to the softened onions, followed by ¼ cup harissa and 1 tablespoon tomato paste. Stir constantly for about 1 minute until the mixture is fragrant. This ensures the spices bloom in the oil, releasing their full flavor without burning.
- Add Tomatoes, Chickpeas, and Liquid: Next, pour in 1 can (15 oz) diced tomatoes, 1 can (15 oz) drained and rinsed chickpeas, and 1 cup water. Stir gently to combine everything evenly. Increase the heat to medium-high and bring the mixture to a simmer. Once simmering, reduce the heat slightly and cook for 10 minutes, allowing the stew to thicken and the flavors to meld.
- Reintroduce the Eggplant: Carefully fold the sautéed eggplant cubes back into the pot. Stir gently to coat them in the tomato and spice mixture. Cook for 2–3 minutes on low heat until the eggplant is heated through, fully absorbing the rich flavors of the stew.
- Finish with Lemon and Yogurt: Remove the pot from heat and stir in 2 tablespoons fresh lemon juice for a bright, fresh flavor. Serve the stew immediately in bowls, topping each portion with ¼ cup plain whole milk yogurt and a generous sprinkle of 2 tablespoons chopped parsley. The yogurt adds creaminess, while the parsley gives a fresh herbal note, balancing the spiced tomato base beautifully.
- Serve and Enjoy: For best results, serve this eggplant stew warm alongside crusty bread, rice, or a light salad. The combination of tender eggplant, hearty chickpeas, and the aromatic tomato base creates a satisfying, nutrient-packed meal suitable for lunch, dinner, or even meal prep for the week.
Notes
- For a firmer eggplant texture, always sauté eggplant separately before adding it to the stew.
- Use ripe eggplants with glossy skin for the best flavor and fewer seeds.
- Harissa can be adjusted according to your spice preference; mild versions work well for kids or sensitive palates.
- Stir frequently while cooking the onions, garlic, and tomato paste to avoid burning and ensure a fragrant base.
- This stew is naturally plant-based, high in fiber and protein from chickpeas, and heart-healthy due to olive oil.
- Leftovers taste even better the next day as the flavors meld.