Middle Eastern Vegetable Stew
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.
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Recipe Information
Ingredients
- 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
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5 minutes, or until softened.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the sliced carrots and cubed potatoes, stirring to coat them in the oil.
Add the zucchini and eggplant to the pot and sauté for another 5 minutes.
Stir in the cumin, coriander, cinnamon, paprika, turmeric, salt, and black pepper, cooking for 1 minute to toast the spices.
Pour in the canned diced tomatoes and vegetable stock, stirring to combine.
Bring the stew to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for 20 minutes.
Add the chickpeas to the pot and continue to simmer for another 10 minutes, or until all the vegetables are tender.
Taste and adjust seasoning as needed. Stir in the lemon juice and fresh parsley just before serving.
Serve warm with flatbread or over rice, garnished with additional parsley if desired.
Nutrition Facts
Calories |
291 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 940 mg | 41% | |
| Total Carbohydrate | 45.2 g | 16% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 12.5 g | ||
| Protein | 9.8 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 114 mg | 9% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1226 mg | 26% | |
*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.
