Moroccan-inspired roasted eggplant, tomato and chickpea stew
We’re coming up on the end of peak eggplant season, so you better believe I’m going to make the most of it (and inspire you to do the same).
This design for this dish came to me while working with a client in need of a soy-free stew-like entree she could whip up and eat throughout the week.
And it is so healthy, delicious and satisfying my own family and I have been enjoying it non-stop lately, too.
Made with roasted eggplant, spices commonly used in Moroccan cuisine like cumin turmeric, cinnamon, paprika and Aleppo pepper, crushed tomatoes, chickpeas and more, this dish is warm, savory and filled with nourishing, healthy ingredients.
Keep scrolling to learn how to make it (and all the different ways you can enjoy it), and why it’s so damn good for you…
Health Perks
Loaded with vegetables. Vegetables are the most fiber-rich, nutrient dense of all food groups. They’re filled with essential vitamins, minerals, and antioxidants that provide a slew of important health benefits to just about every crevice of your body.
Will keep you satiated and full. Between the vegetables and edamame, there is a considerable amount of fiber and protein included in this bowl. This will help keep you feeling full and promote elimination. Feeling satiated (so you don’t feel hungry right after your meals) and giving your the time it needs to digest food, along with regular elimination, are both essential for maintaining good health and something I think about when I design each and every meal.
Contains no sugar, dairy or grains. Compatible with just about any diet and generally made with non-aggravating ingredients.
Made with pure plant-based whole foods, which means you know it’s good for you. It does contain a minimal amount of oil per serving. If quality is important to you, make sure you use a cold-pressed olive oil, which means it’s minimally processed and unrefined. Or if you prefer no oil at all, sauté the leeks and vegetables with a few tablespoons of vegetable broth.
Created with enhancing digestion and optimizing energy in mind. It follows food combining principles and includes a slew of digestive spices - both of which can aid digestion, minimize bloat and discomfort, and promote healthy, regular elimination (i.e. bowel movements).
Other Thoughts, Tips and Suggestions
Roasting your eggplant is essential for overall flavor. Eggplant, while delicious, has a very subtle flavor. Roasting will caramelize it and give it a sweeter taste, which enhances the meal big time.
It needs a little touch of sweetness. This recipe calls for ceylon cinnamon, which has a lighter and sweeter flavor than regular ground cinnamon. I use this to balance the smokey paprika and acidic tomato flavor, while keeping the dish entirely sugar-free. If you’d prefer, you can add 1-2 tbsp of maple syrup when you go to add your liquids.
For extra heat you can use fresh chili peppers or dried crushed peppers, as you may find Aleppo pepper too mild.
Bulk it up with greens. For even more nutritional benefits. I always do this with soups and stews. If you don’t anticipate having leftovers, add greens at the very end and stir until wilted. Otherwise, I like to add greens to individual servings when I reheat leftovers so it feels fresher.
Pair it with a grain. For a more complete meal (if having all your macro nutrients at each meal is important to you), pour it over cooked basmati or jasmine rice (or another grain of your choice).
Or bulk it up with a grain-free option and pair it with a side of cooked cauliflower rice.
Check out the full recipe below. Hope you love it as much as I do!
Roasted Eggplant, Tomato and Chickpea Stew
Prep Time: 10 minutes | Cook Time: 60-70 minutes | Yields: 4-6 servings
Ingredients:
3 medium eggplants
1-2 tbsp olive oil
1 onion, chopped
3 garlic cloves, minced
1 tbsp cumin seeds
1 tsp turmeric powder
1 tsp ceylon cinnamon
1/2 tsp paprika
1/2 tsp Aleppo pepper
1/2 tsp mineral salt
(1) 822g can chickpeas, drained and rinsed
(1) 822g can crushed tomatoes
1 lemon, juiced
Handful of fresh parsley
Additional salt, to taste
Directions
Roast your eggplant. Preheat oven to 425 degrees and line a large baking sheet with aluminum foil. Pierce the whole eggplants several times with a knife or fork, then add to baking sheet at roast for 40-45 minutes. Remove from oven, let cool for a few minutes, then scoop out flesh/remove skin and set flesh aside.
Start preparing your stew and cook your onion and garlic. Heat a large rimmed frying pan over medium heat. Once hot, add oil (or broth or water if you prefer to cook with no oil) and onions. Sauté for 4-5 minutes, stirring frequently, or until soft and translucent. Then, stir in garlic and cook for another minute.
Add your spices. Stir in cumin, turmeric, cinnamon, paprika, Aleppo pepper and salt. Mix until onions and garlic are well coated. Cook for 1 minute more.
Add your chickpeas. Fold in chickpeas, and stir to coat in spices.
Mix in liquids. Add tomatoes and lemon juice to the frying pan and gently stir to combine. Reduce heat to low, cover and cook for additional 20 minutes to allow the flavors to deepen.
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