Flavorful Eggplant Stew
A vibrant, plant-based stew featuring tender eggplant, chickpeas, and a tomato-harissa sauce. Packed with fiber, plant protein, and healthy fats, it’s a quick, nourishing, and satisfying meal for weeknights or meal prep.
Equipment
- 1 large stainless steel pot or stockpot
- 1 cutting board
- 1 chef’s knife
- Measuring Spoons and Cups
- Wooden spoon or spatula
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 paste
- 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 Whole Milk or preferred
- 2 tablespoons fresh parsley chopped
Instructions
- Prepare the Eggplant: Wash and cut the eggplant into 1-inch cubes, making sure all pieces are uniform for even cooking. Pat the cubes dry with a clean kitchen towel to remove excess moisture. This step helps the eggplant brown nicely instead of steaming in the pot.
- Sauté the Eggplant: Heat 3 tablespoons of olive oil in a large stainless steel pot over medium-high heat. Once the oil is hot and shimmering, add the eggplant cubes with ½ teaspoon of salt. Stir occasionally to ensure the cubes are evenly coated in oil and salt. Cook for 5–6 minutes until the eggplant is golden brown and tender. Transfer the eggplant to a plate and set aside to avoid overcooking.
- Cook the Aromatics: In the same pot, add the remaining tablespoon of olive oil and lower the heat to medium. Add the chopped yellow onion and the remaining ¼ teaspoon salt. Cook, stirring occasionally, for 3–4 minutes until the onion becomes soft and translucent. This creates the flavorful base for the stew.
- Add Garlic and Harissa: Stir in the minced garlic and cook for about 30 seconds until fragrant, being careful not to burn it. Next, add ¼ cup of harissa paste and 1 tablespoon of tomato paste. Stir constantly for 1–2 minutes to allow the flavors to bloom and intensify in the oil.
- Incorporate Tomatoes and Chickpeas: Add the entire 15-ounce can of diced tomatoes, the drained chickpeas, and 1 cup of water. Stir well to combine, scraping the bottom of the pot to lift any flavorful bits. Bring the mixture to a gentle simmer over medium heat.
- Simmer the Stew: Allow the stew to simmer uncovered for 10 minutes, stirring occasionally. During this time, the sauce will thicken slightly, and the chickpeas will absorb the rich flavors of the tomato and harissa mixture, creating a hearty, satisfying base.
- Reintroduce the Eggplant: Fold the sautéed eggplant back into the pot carefully, ensuring all cubes are coated with the sauce. Continue cooking for 2–3 minutes to allow the eggplant to heat through and absorb the flavors of the stew.
- Finish with Lemon Juice: Remove the pot from the heat and stir in 2 tablespoons of fresh lemon juice. This adds a bright, tangy note that balances the richness of the tomato and harissa base.
- Plate and Garnish: Serve the stew hot in bowls, topping each portion with a generous dollop of plain yogurt. Sprinkle 2 tablespoons of freshly chopped parsley over the top for freshness, color, and an extra layer of flavor.
- Enjoy the Stew: Pair with rice, couscous, or warm flatbread for a complete meal. Store any leftovers in an airtight container in the fridge for 3–4 days, reheating gently on the stovetop or in the microwave to maintain the eggplant’s texture.
Notes
- Always cut eggplant into uniform cubes to ensure even cooking.
- Pat eggplant dry before sautéing to prevent sogginess.
- Sauté eggplant separately from the stew for a firmer texture.
- Adjust harissa quantity according to your spice preference.
- Use fresh lemon juice at the end to brighten the flavors.
- Serve immediately for best texture, as eggplant can soften further when reheated.
- This stew can be doubled easily for meal prep or family-sized portions.
