Vegan Hearty Eggplant Stew
Dive into the rich, aromatic world of our Vegan Hearty Eggplant Stew, a comforting one-pot recipe that's perfect for cozy dinners and meal prepping alike. Brimming with tender chunks of eggplant, vibrant zucchini, sweet red bell pepper, and nutritious carrots, this plant-based stew combines wholesome vegetables with protein-packed chickpeas to create a dish that's as satisfying as it is nourishing. A fragrant blend of ground cumin, smoked paprika, cinnamon, and coriander infuses every bite with warm, earthy spices, while the addition of tomato paste and diced tomatoes creates a robust, flavorful base. With just 20 minutes of prep and a simmering time that allows the flavors to meld beautifully, this stew is an easy yet impressive recipe to share. Serve it piping hot with a sprinkle of freshly chopped parsley for a delightful finishing touch. Perfect for vegans, vegetarians, and anyone seeking a hearty, healthy dish, this eggplant stew will become a new favorite for cold nights or year-round dining.
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Recipe Information
Ingredients
- 2 medium eggplant
- 3 tablespoons olive oil
- 1 large onion
- 4 cloves garlic
- 1 large red bell pepper
- 1 medium zucchini
- 2 medium carrot
- 14 ounces canned diced tomatoes
- 2 tablespoons tomato paste
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon cinnamon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 15 ounces chickpeas
- 0.25 cup chopped parsley
Instructions
Start by prepping the vegetables: cube the eggplant, finely chop the onion and garlic, cut the red bell pepper into strips, slice the zucchini into half-moons, and peel and chop the carrots.
In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until the onion becomes translucent, about 5 minutes.
Stir in the cubed eggplant, red bell pepper, zucchini, and carrots. Cook for about 10 minutes, stirring occasionally, until the vegetables have softened.
Add the canned diced tomatoes, tomato paste, and vegetable broth to the pot. Stir in cumin, coriander, smoked paprika, cinnamon, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the stew simmer for about 20 minutes, stirring occasionally.
Drain and rinse the chickpeas, then add them to the pot. Continue to simmer the stew for another 15 minutes, allowing the flavors to meld.
Once the stew is cooked, taste and adjust the seasoning if necessary. Stir in the chopped parsley just before serving.
Serve the hearty eggplant stew hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
369 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.2 g | 17% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1043 mg | 45% | |
| Total Carbohydrate | 54.7 g | 20% | |
| Dietary Fiber | 17.6 g | 63% | |
| Total Sugars | 20.1 g | ||
| Protein | 13.8 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 158 mg | 12% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1475 mg | 31% | |
*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.
