Middle Eastern Vegetable Stew

Nutriscore Rating: 81/100

Immerse yourself in the comforting flavors of the Middle East with this hearty Middle Eastern Vegetable Stew. Packed with nutrient-dense ingredients like tender eggplant, zucchini, and protein-rich chickpeas, this one-pot recipe is elevated by a fragrant blend of warm spices, including cumin, coriander, cinnamon, and turmeric. Simmered to perfection in a savory tomato and vegetable stock base, this vibrant stew strikes the perfect balance between rich, earthy flavors and bright, citrusy notes from a final squeeze of fresh lemon juice. Ready in just an hour and perfect for serving with warm flatbread or fluffy rice, this vegan stew is a wholesome, family-friendly dish that’s as nutritious as it is delicious. Whether you're seeking a flavorful weeknight meal or a show-stopping addition to your plant-based repertoire, this stew is sure to satisfy.

Recipe Information

• Prep Time: 20 min
• Cook Time: 40 min
• Total Time: 1 hr
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

19 items

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 4 garlic cloves, minced
• 2 medium carrot, sliced
• 2 medium potatoes, peeled and cubed
• 1 large zucchini, sliced into half moons
• 1 medium eggplant, cubed
• 1 15-ounce can canned chickpeas, drained and rinsed
• 1 14-ounce can canned diced tomatoes
• 4 cups vegetable stock
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground cinnamon
• 1 teaspoon paprika
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 lemon, juiced

📝 Instructions

11 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion and sauté for 5 minutes, or until softened.

3. Stir in the minced garlic and cook for another 1 minute until fragrant.

4. Add the sliced carrots and cubed potatoes, stirring to coat them in the oil.

5. Add the zucchini and eggplant to the pot and sauté for another 5 minutes.

6. Stir in the cumin, coriander, cinnamon, paprika, turmeric, salt, and black pepper, cooking for 1 minute to toast the spices.

7. Pour in the canned diced tomatoes and vegetable stock, stirring to combine.

8. Bring the stew to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for 20 minutes.

9. Add the chickpeas to the pot and continue to simmer for another 10 minutes, or until all the vegetables are tender.

10. Taste and adjust seasoning as needed. Stir in the lemon juice and fresh parsley just before serving.

11. Serve warm with flatbread or over rice, garnished with additional parsley if desired.

Nutrition Facts

1 serving (2952.0g)

Calories		1844
% Daily Value*
Total Fat		59.8 g	77%
	Saturated Fat	10.1 g	50%
	Polyunsaturated Fat	8.9 g
Cholesterol		8 mg	3%
Sodium		6503 mg	283%
Total Carbohydrate		285.3 g	104%
	Dietary Fiber	62.8 g	224%
	Total Sugars	67.1 g
Protein		61.9 g	124%
Vitamin D		0.0 mcg	0%
Calcium		683 mg	53%
Iron		23.7 mg	132%
Potassium		6945 mg	148%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 538 cal (27.9%%)

Protein: 247 cal (12.8%%)

Carbs: 1141 cal (59.2%%)