Eggplant and Chickpea Stew
A quick, flavorful, and filling vegan stew with tender eggplant, chickpeas, and zucchini simmered in a rich tomato base. This fiber- and protein-packed dish is perfect for meal prep, weeknight dinners, or healthy family meals. Serve with grains or enjoy as-is for a comforting plant-based supper.
Equipment
- 1 large soup or stew pot
- 1 chopping board
- 1 sharp knife
- 1 measuring cup
- 1 wooden spoon or spatula
- 1 can opener (if using canned tomatoes or chickpeas)
Ingredients
- 1 medium eggplant aubergine, chopped into 1½ cm cubes
- 1 medium zucchini courgette, chopped into 1½ cm cubes
- 3 cups 1 x 796 ml tin crushed tomatoes
- 3 cups cooked chickpeas soaked and boiled, or canned, drained
- 4 cloves garlic crushed
- ½ cup boiling water with 1 vegetable stock cube dissolved
- 1 tablespoon dried mixed herbs
- ½ cup unsweetened coconut or non-dairy yogurt optional
- 2 cups fresh spinach chopped
- Salt to taste
- Black pepper to taste
To serve (optional):
- Brown rice millet, or quinoa
- Sliced green onions
- Lightly sautéed purple or regular cauliflower
Instructions
- Prepare the Vegetables: Start by washing your eggplant and zucchini thoroughly under cold running water. Trim off the ends of each vegetable, then carefully cut the eggplant into 1½ cm cubes, making sure the pieces are roughly uniform for even cooking. Repeat the same process with the zucchini, chopping it into cubes of similar size. Keeping the pieces uniform ensures the vegetables cook evenly and absorb the flavors of the stew beautifully.
- Prep the Aromatics: Peel and crush the garlic cloves. Crushing the garlic releases its natural oils, enhancing the flavor of the stew. If you prefer a milder garlic taste, you can finely mince instead of crushing. Set aside the garlic until you’re ready to add it to the pot.
- Dissolve the Stock Cube: Boil ½ cup of water in a small saucepan or kettle. Once boiling, pour it over a vegetable stock cube in a small bowl and stir until fully dissolved. This concentrated stock will add depth and richness to the stew without overwhelming the natural flavors of the vegetables and chickpeas.
- Combine Main Ingredients in Pot: Place a large soup or stew pot on the stovetop over medium heat. Add the chopped eggplant, zucchini, crushed tomatoes, cooked chickpeas, crushed garlic, the dissolved stock, and dried mixed herbs. Stir gently to combine all ingredients, ensuring the chickpeas and vegetables are evenly coated with the tomato base.
- Bring Stew to Boil: Turn the heat to medium-high and bring the mixture to a gentle boil. Keep an eye on the pot to prevent the mixture from sticking to the bottom. Stir occasionally to distribute the heat evenly, allowing the flavors to meld together before reducing the heat for simmering.
- Simmer Until Tender: Once boiling, reduce the heat to low and cover the pot partially with a lid. Let the stew simmer for 15–20 minutes, stirring occasionally. During this time, the eggplant and zucchini will soften and absorb the tomato and herb flavors. You’ll notice the stew becoming thicker as the vegetables release their natural juices.
- Incorporate Coconut Yogurt (Optional): If you want a creamier stew, add ½ cup of unsweetened coconut or non-dairy yogurt at this stage. Stir gently to blend it fully into the tomato base. This adds a subtle creaminess and balances the acidity of the tomatoes without overpowering the natural vegetable flavors.
- Add Fresh Spinach: Wash and roughly chop the fresh spinach leaves, then stir them into the stew. Allow the spinach to wilt for 3–5 minutes over low heat. This adds vibrant color, extra fiber, and essential nutrients while enhancing the overall freshness of the dish.
- Season to Taste: Taste the stew and season with salt and freshly ground black pepper according to your preference. Adjust seasoning gradually to avoid over-salting. You can also add a pinch of additional dried herbs or a splash of lemon juice if you like a brighter flavor.
- Prepare Optional Sides: While the stew simmers or after it’s finished, cook your choice of brown rice, millet, or quinoa according to package instructions. Chop green onions and lightly sauté purple or regular cauliflower if desired. These optional sides add texture, color, and extra nutrients, making the meal more satisfying and visually appealing.
- Serve and Enjoy: Spoon the hot stew into bowls and serve alongside your chosen grains. Sprinkle with chopped green onions and add lightly sautéed cauliflower if desired. This stew is perfect for an everyday meal, leftovers, or meal prep, as the flavors continue to develop when stored. Serve warm and enjoy a wholesome, protein-rich, fiber-packed, and comforting plant-based dinner.
Notes
- This stew is naturally vegan and gluten-free, making it suitable for a wide range of dietary preferences.
- For maximum flavor, use fresh herbs if available, such as parsley or thyme, instead of dried herbs.
- If using canned chickpeas, rinse and drain them well to reduce sodium content and improve texture.
- Uniformly chopping the eggplant and zucchini ensures even cooking and prevents some pieces from becoming mushy while others remain undercooked.
- The optional coconut yogurt adds creaminess and balances acidity, but the stew is equally delicious without it.
