This flavorful eggplant stew brings Middle Eastern-inspired spices to your weeknight table with minimal effort.
Packed with fiber-rich chickpeas and heart-healthy olive oil, it delivers plant-based protein and satisfying textures while remaining low in saturated fat.
Quick to prepare and easy to make ahead, it’s a wholesome, comforting dish perfect for busy days or meal prep.
Plant-Based Eggplant Stew
Equipment
- 1 large stainless steel pot or stockpot
- 1 cutting board
- 1 chef’s knife or knife set
Ingredients
- 4 tablespoons olive oil divided
- 4 cups eggplant cut into 1-inch cubes
- ¾ teaspoon salt divided
- 1 yellow onion chopped
- 2 garlic cloves minced
- ¼ cup harissa
- 1 tablespoon tomato paste
- 1 15-ounce can diced tomatoes
- 1 15-ounce can chickpeas, drained and rinsed
- 1 cup water
- 2 tablespoons fresh lemon juice
- ¼ cup plain yogurt Stonyfield or similar
- 2 tablespoons fresh parsley chopped
Instructions
- Prepare the Eggplant: Begin by washing and drying the eggplant thoroughly. Cut it into uniform 1-inch cubes to ensure even cooking. This step is crucial because evenly sized pieces will brown consistently and retain a tender, creamy texture when simmered later. Set the prepared cubes aside on a plate for easy access.
- Brown the Eggplant: Place a large stainless steel pot over medium-high heat and add 3 tablespoons of olive oil. Once the oil is shimmering, sprinkle in ½ teaspoon of salt, then add the cubed eggplant carefully. Sauté the eggplant, stirring occasionally, until each piece develops a rich golden-brown color and softens slightly. This should take about 5–6 minutes. Browning enhances flavor and adds depth to the stew. After browning, transfer the eggplant to a clean plate and set aside.
- Sauté the Aromatics: In the same pot, add the remaining 1 tablespoon of olive oil and allow it to warm over medium heat. Add the chopped yellow onion and the remaining ¼ teaspoon of salt, stirring occasionally. Cook for 3–4 minutes until the onion becomes soft and translucent. This step builds a flavorful base for the stew. Next, add minced garlic, stirring constantly for about 30 seconds until fragrant, being careful not to burn it.
- Add the Spices and Tomato Paste: Once the garlic is aromatic, stir in ¼ cup of harissa paste. Let it toast lightly in the oil for about 30–60 seconds. This releases its smoky, spicy aroma. Add 1 tablespoon of tomato paste and mix well, cooking for another minute until it becomes fragrant and slightly darkens. This step intensifies the flavor of the stew and creates a rich, vibrant tomato base.
- Incorporate Tomatoes, Chickpeas, and Water: Pour in 1 (15-ounce) can of diced tomatoes along with 1 (15-ounce) can of drained and rinsed chickpeas. Add 1 cup of water and stir everything together, scraping the bottom of the pot to incorporate any browned bits from earlier. Bring the mixture to a gentle simmer over medium heat. Allow it to cook, uncovered, for approximately 10 minutes until the sauce slightly thickens and the flavors meld together.
- Reintroduce the Eggplant: Carefully return the browned eggplant to the simmering tomato-chickpea mixture. Stir gently to coat the eggplant with the rich sauce. Continue cooking for 2–3 minutes until the eggplant is fully heated through. This ensures every piece absorbs the savory, spicy flavors.
- Add Lemon Juice for Brightness: Remove the pot from heat and stir in 2 tablespoons of fresh lemon juice. The acidity brightens the stew and balances the rich, spicy flavors. Taste and adjust salt if necessary.
- Serve with Yogurt and Herbs: Spoon the stew into bowls and top each serving with a dollop of ¼ cup plain yogurt. Sprinkle 2 tablespoons of chopped fresh parsley over the top for a fresh, vibrant finish. The yogurt adds creaminess and balances the spices, while parsley provides a burst of color and freshness.
- Enjoy Immediately or Store: Serve the stew warm as a hearty main dish with bread or rice. If preparing ahead, allow it to cool slightly before transferring to an airtight container. It can be stored in the refrigerator for 3–4 days and reheated on the stovetop or in the microwave until piping hot.
Notes
- Eggplant Choice Matters: Use firm, medium-sized eggplants for a tender, creamy texture. Avoid overly large or seedy eggplants, as they can become bitter.
- Browning First: Cooking the eggplant separately ensures it holds its shape and develops a richer flavor without turning mushy.
- Adjusting Spice Level: Harissa varies in heat; start with less and add more to taste if you prefer a spicier stew.
- Make Ahead-Friendly: This stew tastes even better the next day as the flavors continue to meld. It’s excellent for meal prep.
- Yogurt Finish: Adding yogurt just before serving balances the heat and adds creaminess, creating a satisfying contrast in textures.
Chef’s Secrets for Perfect Stew
To elevate this stew, focus on layering flavors.
Start by browning the eggplant thoroughly—it adds a deep, caramelized note that transforms the dish.
Toasting the harissa and tomato paste in oil for a minute or two releases aromatic oils, enhancing the overall richness.
Always taste and adjust seasoning at the end; a pinch of salt or extra lemon juice can make the flavors pop.
Using fresh lemon juice instead of bottled preserves brightness, and a dollop of high-quality yogurt provides creaminess while keeping the dish light.
Serving Suggestions for Maximum Enjoyment
This stew is versatile and pairs beautifully with a variety of accompaniments.
Serve it over warm couscous, fluffy rice, or with rustic flatbreads for a wholesome meal.
For added texture, sprinkle toasted pine nuts or almonds on top.
A side salad of cucumbers, tomatoes, and fresh herbs complements the richness of the stew, while pickled vegetables can provide a tangy contrast.
For a heartier meal, pair it with grilled chicken or fish, though it’s equally satisfying as a fully plant-based dish.
Storage Tips to Keep Fresh
Store the cooled stew in an airtight container in the refrigerator for up to 3–4 days.
To reheat, warm it gently on the stovetop or microwave, stirring occasionally to maintain the sauce’s consistency.
For longer storage, freeze the stew in portioned containers for up to 2 months.
Thaw overnight in the refrigerator and reheat gently, adding a splash of water if the sauce thickens too much.
Avoid adding yogurt before storing; instead, top individual servings after reheating for the best flavor and texture.
Frequently Asked Questions
1. Can I make this stew vegan?
Absolutely! Simply swap the yogurt topping for a plant-based alternative, such as coconut yogurt or cashew cream. The stew’s flavor and texture remain rich and satisfying.
2. What type of eggplant is best?
Choose firm, medium-sized globe or Japanese eggplants. They hold their shape better during cooking and develop a creamy interior without becoming mushy.
3. Can I adjust the spice level?
Yes. Harissa can range from mild to very spicy. Start with half the recommended amount, then taste and gradually increase to your preferred heat level.
4. Can I make this ahead of time?
Definitely. The stew actually tastes better the next day as the flavors meld. Store it in the refrigerator for 3–4 days or freeze for up to 2 months for easy meal prep.
5. What can I serve it with?
It pairs well with rice, couscous, or flatbreads. For a more substantial meal, add a side salad, roasted vegetables, or even grilled proteins. A dollop of yogurt adds a creamy contrast to the spicy tomato base.
