Mediterranean Eggplant and Tomato Stew with Chickpeas and Spices
Table of Contents
A Mediterranean Delight from Morocco
Growing up, I always had a love for Mediterranean flavors—their warmth, vibrancy, and the way spices could transform simple ingredients into something extraordinary. However, it wasn’t until I took a trip to Morocco that I truly fell in love with the complexity of dishes like this Mediterranean Eggplant and Tomato Stew. Wandering through the bustling markets, I was overwhelmed by the rich aromas of cumin, paprika, and harissa blending with the sweetness of ripe tomatoes and the earthiness of roasted eggplant.
Back home, I found myself constantly thinking about the food I had enjoyed there.
Making Mediterranean Eggplant and Tomato Stew At Home
I knew I had to recreate it in my own kitchen, with a few twists to make it something that could be enjoyed as a comforting meal after a long day, yet still feel special enough for a dinner party. Eggplant, one of my favorite vegetables, seemed like the perfect base. It’s hearty, yet tender, and when roasted, its natural sweetness comes alive. Paired with fire-roasted tomatoes and chickpeas, the stew became something I craved even more during colder months.
What I love most about this recipe is how adaptable it is. You can add extra vegetables or make it as spicy as you like. Plus, it’s a fantastic dish for meal prep—leftovers taste even better after the flavors have had time to meld together overnight. Every time I make this stew, it transports me right back to that bustling Moroccan market, but with the comfort of home. And it’s the kind of dish that always impresses friends and family, even though it’s incredibly easy to make. I hope this Mediterranean Eggplant and Tomato Stew brings as much joy to your table as it does to mine!
Chef’s Notes – Mediterranean Eggplant and Tomato Stew
- Roasting the eggplant properly: Make sure to roast the eggplant until it’s golden and slightly crisp at the edges. This adds depth to the dish and keeps the eggplant from becoming mushy.
- Simmer for longer flavor: While the stew only needs to simmer for about 10 minutes after adding the eggplant, letting it cook on low heat for an additional 15-20 minutes will deepen the flavors even more.
- Sweetness balance: The maple syrup adds a hint of sweetness to balance the spices. If you prefer a less sweet stew, reduce the amount of syrup or skip it altogether.
- Make it heartier: Serve this stew over quinoa or couscous instead of rice for a higher protein meal. You can also add a side of crusty bread to soak up the delicious sauce.
- Adjust the consistency: If you prefer a thicker stew, let it simmer uncovered for a few more minutes. For a soupier consistency, add more vegetable broth.
- For more Mediterranean recipes like this Mediterranean Eggplant and Tomato Stew, check out this Veggie Pasta Salad or our Mediterranean Polenta Cakes
Moroccan Eggplant Tomato Stew
Dive into the rich, aromatic world of Moroccan cuisine with this Eggplant Tomato Stew! Packed with smoky spices, tender roasted eggplant, and hearty chickpeas, this dish is a comforting and satisfying meal that’s both vegan and gluten-free. Perfect for a cozy dinner or meal prep, this stew will transport your taste buds straight to the bustling markets of Morocco. Get ready to impress your family and friends with this easy-to-make, flavor-packed dish!
4
portions10
minutes45
minutes250
kcal55
minutesKeep the screen of your device on
Ingredients
For the Eggplant
1 large eggplant (cut into bite-sized pieces)
2 tablespoons olive oil (or melted coconut oil)
1/2 teaspoon sea salt
For the Stew
2 tablespoons olive oil (or water for oil-free)
1 large yellow onion (thinly sliced)
3 garlic cloves (minced)
1 tablespoon ground cumin
1 tablespoon smoked paprika
1/4 teaspoon sea salt (plus more to taste)
2 cans diced fire-roasted tomatoes (14.5 oz each)
1/2 cup vegetable broth (or water)
1 cup cooked chickpeas (rinsed and drained)
1 tablespoon maple syrup (or coconut sugar)
2 tablespoons harissa paste (or favorite hot sauce)
For Serving (optional)
Fresh cilantro or parsley
Cooked white rice or quinoa
Fresh lemon wedges
Directions
- Roasting Eggplant: Preheat your oven to 425°F (218°C) and line a baking sheet with parchment paper. Spread the cubed eggplant on the sheet, drizzle with olive oil and sprinkle with sea salt. Toss to coat evenly and roast for 30-35 minutes, flipping halfway through.
- Sautéing Aromatics: While the eggplant roasts, heat a large pan over medium heat. Add olive oil and sliced onions. Sauté for about 4-5 minutes until they become soft and slightly caramelized. Add minced garlic, ground cumin, and smoked paprika; stir well and cook for another minute.
- Simmering Stew: Pour in the diced tomatoes along with their juices and vegetable broth. Stir to combine and bring to a simmer over medium heat. Let it cook for about 4 minutes to meld the flavors.
- Adding Chickpeas and Sweetness: Mix in the rinsed chickpeas, maple syrup, and harissa paste. Stir well to coat everything evenly. Cover the pan and let it simmer on medium-low heat.
- Combining Ingredients: Once the eggplant is roasted to perfection, remove it from the oven and add it to the simmering stew. Stir to combine all ingredients thoroughly. Cover and let it simmer on low heat for another 10 minutes to deepen the flavors.
- Final Adjustments: Taste the stew and adjust seasoning as needed—add more maple syrup for sweetness, cumin or paprika for smokiness, or harissa paste for extra heat.
Serving: Serve the stew hot over your choice of rice or quinoa. Garnish with fresh cilantro or parsley and lemon wedges for a burst of freshness.
Equipment
- chef’s knife
- cutting board
- baking sheet
- large rimmed pan
- mixing bowls
- measuring cups and spoons
Nutrition Facts
- Calories: 250kcal
- Carbohydrates: 35g
- Protein: 6g
- Fat: 10g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 400mg
- Potassium: 800mg
- Fiber: 8g
- Sugar: 10g
- Vitamin A: 20IU
- Vitamin C: 30mg
- Calcium: 6mg
- Iron: 10mg
Mediterranean Polenta Cakes
Cooks in 30 minutesDifficulty: EasyDive into the vibrant flavors of the Mediterranean with these delightful Polenta Cakes! Perfect as a vegetarian starter or a main course, these cakes are packed with fresh zucchini, juicy cherry tomatoes, and a hint of Parmesan. Quick to prepare and gluten-free, they make a healthy and tasty addition to any meal. Get ready to impress your guests with this simple yet elegant dish!
Mediterranean Pasta Delight
Cooks in 30 minutesDifficulty: EasyGet ready to wow your taste buds with this vibrant Mediterranean Pasta Delight! Perfect for BBQs, picnics, or a light lunch, this dish is packed with fresh veggies, tangy vegan feta, and a zesty homemade vinaigrette. It’s a breeze to make, healthy, and absolutely delicious. Dive into a bowl of sunshine with this easy-to-follow recipe!
FAQs – Mediterranean Eggplant and Tomato Stew
Can I make this recipe oil-free?
Yes, you can substitute olive oil with water when sautéing the onions, and roast the eggplant without oil.
What can I use instead of harissa paste?
Sriracha or chili garlic sauce can be used for a different type of heat if you don’t have harissa on hand.
Can I freeze the stew?
Absolutely! This stew freezes well. Let it cool completely before storing in an airtight container. It should keep for up to 3 months.
How can I adjust the spice level?
If you prefer a milder dish, reduce the amount of harissa paste or substitute with a milder chili sauce. To spice things up, add more harissa or a pinch of cayenne pepper.
