Plant-Based Eggplant Stew
A rich, plant-based stew with tender eggplant, protein-packed chickpeas, and a fragrant tomato-harissa sauce. Finished with fresh lemon and yogurt, it’s satisfying, easy to make, and perfect for healthy weeknight dinners.
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.
