Learn how to make this tasty and nutritious Eggplant Chickpea Stew, a flavorful vegetarian dish that combines soft eggplant and robust chickpeas in a delicious stew. Ideal for a filling and nutritious supper. Try it out!
What is Eggplant Chickpea Stew?
Eggplant chickpea stew is a delicious and nutritious vegetarian or vegan dish made with eggplant and chickpeas cooked in a rich sauce. This stew is usually seasoned with herbs and spices to create a rich, aromatic flavor profile.
This savory stew is also high in protein and fiber from chickpeas, making it a pleasant and healthful dinner for vegetarians and vegans. Feel free to adjust the flavors and spices to make your own version of this delectable dinner. Enjoy!
Health Benefits of Eggplant:
- Rich in antioxidants.
- Promotes heart health.
- Lower cholesterol levels.
- Aids weight management.
- Supports digestive health.
- Loaded with essential nutrients and minerals.
Tips and Procedures:
- Choose Fresh Eggplants: Select eggplants that are smooth and firm, with no blemishes or bruises. Fresh eggplants have more flavor and texture.
- Dice Eggplant Uniformly: Cut the eggplant into evenly sized cubes to promote even cooking. You can make 1-inch cubes.
- Soak the Eggplant Slices: It is best to soak the sliced eggplants in water before cooking to prevent discoloration. The eggplant slices will turn brown if not soaked.
- Salting and Draining Eggplant: You can optionally salt the diced eggplant and let it sit for 15-20 minutes to decrease bitterness and extra moisture. Before adding the stew, rinse and pat dry.
- Sauté the Eggplant: Sauté the diced eggplant in a little oil before adding it to the stew to improve its flavor and prevent mushiness.
- Use High-Quality Chickpeas: If you’re using canned chickpeas, rinse them thoroughly to remove excess sodium and keep the natural flavor.
- Taste and Adjust: As the stew cooks, taste it and adjust the spices to your preference. If necessary, season with additional salt, pepper, or spices.
- Simmer for Flavor: Allow the stew to boil for a reasonable period of time over low heat to allow the flavors to mingle. This improves the overall flavor.
- Control Thickness: If the stew becomes too thick during cooking, thin it out with extra vegetable stock or water. If it’s too thin, leave it to simmer uncovered to decrease and thicken.
Variations and Additions
- Variety of Mushrooms: You can use a variety of mushrooms, including white mushrooms, button mushrooms, and shiitake mushrooms, for this recipe.
- Vegetable Additions: Experiment with other vegetables to add flavor and nutrients, such as red bell peppers, zucchini, spinach, or carrots.
- Protein: Tofu cubes, seitan, or tempeh can be added to increase the protein content. Non-vegetarian options include cooked chicken or ground beef.
- Creamy Variation: Add a splash of coconut milk, cashew cream, or yogurt toward the end of cooking for a creamier stew.
- Grains: To make the stew heartier, add cooked grains such as quinoa, rice, or couscous.
- Nut Topping: To add crunch, top with toasted pine nuts, almonds, or sesame seeds.
- Fresh Herbs: Add herbs like fresh parsley or cilantro right before serving for a blast of flavor and color.
- Customize to Preferences: Don’t be hesitant to adjust the recipe to your dietary choices and restrictions.
Storage and Reheat
- Storing Leftovers: Because the flavors continue to mix together, eggplant chickpea stew frequently tastes even better the next day. Refrigerate leftovers for up to 3–4 days in an airtight container.
- Reheat Gently: Reheat carefully over low to medium heat to avoid overcooking and to keep the stew’s texture.
How to Make Eggplant Chickpea Stew:
Listed below are all the ingredients you will need:
- olive oil
- red onion
- canned chickpea
- canned mushrooms
- tomato paste
- vegetable broth
- banana ketchup
- oyster mushroom sauce
- soy sauce
- nutritional yeast
- ground black pepper
Add oil to a heated pot and sauté red onions and minced garlic for 2 minutes over medium heat.
Stir in eggplant slices, chickpeas, mushrooms, and tomato paste; sauté for another 3 minutes while stirring constantly.
Season with nutritional yeast and ground black pepper.
Serve immediately. Enjoy!
Frequently Asked Questions:
Trim off the ends of the eggplant. Then, cut the eggplant into evenly sized cubes to promote even cooking.
Absolutely! The stew is ideal for meal preparation. If you prepare a batch ahead of time, the tastes will continue to mix and improve the flavor. When you’re ready to consume it, just reheat it in the refrigerator in an airtight container.
Yes, just make sure the spices, vegetable broth, and canned chickpeas are all gluten-free before preparing the dish. Serve it with rice or quinoa, two gluten-free grains. It’s a dish that may easily be modified to suit various dietary requirements.
Eggplant Chickpea Stew
- 1½ tablespoons olive oil
- 1 red onion thinly sliced
- 3 garlic cloves minced
- 2 medium eggplants slice and soak in water to prevent discoloration
- 1 (16oz) canned chickpea drained
- 1 (4oz) canned mushrooms sliced
- 1 tablespoon tomato paste
- 2 cups vegetable broth
- ½ cup banana ketchup
- 1 tablespoon oyster mushroom sauce
- 2 teaspoons soy sauce
- 1 tablespoon nutritional yeast
- ¼ teaspoon ground black pepper
- Add oil to a heated pot and sauté red onions and minced garlic for 2 minutes over medium heat.
- Stir in eggplant slices, chickpeas, mushrooms, and tomato paste; sauté for another 3 minutes while stirring constantly.
- Pour the vegetable broth, banana ketchup, oyster mushroom sauce, and soy sauce. Mix well, bring the mixture to a boil, and reduce to a simmer for 15 minutes.
- Season with nutritional yeast and ground black pepper.
- Serve immediately.