Mediterranean Roasted Eggplant & Chickpea Stew with Tomatoes & Fresh Herbs
This Mediterranean Roasted Eggplant & Chickpea Stew is hearty, nourishing, and full of deep flavors. Roasting the eggplant first brings out its natural sweetness and gives the stew a rich, smoky undertone. Combined with chickpeas, tomatoes, and warm spices like cumin, paprika, and cinnamon, it becomes a comforting, plant-based dish that feels both light and satisfying. Finished with fresh parsley, mint, and a squeeze of lemon, it’s the perfect balance of cozy and refreshing. Serve it with crusty bread, rice, or couscous for a complete meal.
Time
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Ingredients
2 medium eggplants (~600 g), cut into 1-inch (2.5 cm) cubes
3 tablespoons (45 ml) olive oil, divided
Salt and black pepper, to taste
1 onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
½ teaspoon ground cinnamon
1 can (15 oz / 400 g) chickpeas, drained and rinsed
1 can (14 oz / 400 g) diced tomatoes
1 cup (240 ml) vegetable broth
2 tablespoons (30 g) tomato paste
1 handful fresh parsley, chopped
1 handful fresh mint, chopped
Lemon wedges, for serving
Instructions
Roast the Eggplant: Preheat oven to 400°F (200°C). Spread eggplant cubes on a baking sheet, toss with 2 tablespoons olive oil, salt, and black pepper. Roast for 20–25 minutes, flipping halfway, until golden and tender.
Start the Stew Base: In a large pot, heat 1 tablespoon olive oil over medium heat. Add onion and cook for 5 minutes until softened. Stir in garlic, cumin, paprika, and cinnamon, and cook for 1 minute until fragrant.
Simmer the Stew: Add chickpeas, diced tomatoes, vegetable broth, and tomato paste. Stir well and bring to a gentle simmer. Let cook for 10–15 minutes, stirring occasionally, until slightly thickened.
Add the Eggplant: Stir in the roasted eggplant and cook for another 5 minutes to let flavors meld. Adjust seasoning with salt and pepper.
Finish with Fresh Herbs: Remove from heat and stir in parsley and mint.
Serve: Ladle into bowls, squeeze fresh lemon over the top, and serve warm with bread, rice, or couscous.
Tips & Variations
Extra Vegetables: Add zucchini, bell peppers, or carrots for more bulk and color.
Spice Boost: For a little heat, stir in ½ teaspoon chili flakes or a pinch of cayenne.
Creamier Texture: Mix in a spoonful of tahini or a splash of coconut milk toward the end for a richer stew.
Protein Upgrade: If you’d like more protein, add cooked lentils or serve with grilled chicken or fish.
Serving Ideas: Pairs beautifully with fluffy couscous, herbed rice, or warm pita bread.
Make-Ahead Friendly: The flavors deepen overnight, so this stew tastes even better the next day.
Herb Swaps: Fresh cilantro or dill can replace parsley and mint for a different Mediterranean twist.
Q&A
Q: Can I make this stew ahead of time?
A: Yes, it reheats beautifully. In fact, the flavors deepen after a day in the fridge.
Q: Can I use fresh tomatoes instead of canned?
A: Definitely. Use about 4–5 medium ripe tomatoes, chopped, and simmer a little longer to reduce the liquid.
Q: How can I make this stew more filling?
A: Serve it over couscous, quinoa, bulgur, or rice. You could also add roasted potatoes for extra heartiness.
Q: Is this stew vegan and gluten-free?
A: Yes, it’s naturally vegan and gluten-free. Just double-check your broth to make sure it’s plant-based.
Q: Can I freeze leftovers?
A: Yes. Freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat gently.
Nutrition
(per serving, based on 4 servings)
Calories: ~260
Protein: 8g
Fat: 11g
Carbohydrates: 34g
Fiber: 10g
Sugar: 9g
Sodium: ~420mg
(Values are approximate and may vary based on specific brands and ingredients used.)
Conclusion
This Mediterranean Roasted Eggplant & Chickpea Stew is comforting, aromatic, and loaded with nourishing ingredients. The smoky spices, roasted eggplant, and tender chickpeas come together in a rich tomato base, while fresh herbs and lemon brighten every bite. It’s hearty enough for a main course, naturally vegan, and perfect with bread or grains. A warming dish that’s just as good for weeknight dinners as it is for entertaining.