Moroccan Style Eggplant and Tomato Stew

18 55 443
Ingredients Minutes Calories
Prep Cook Servings
5 min 50 min 4
Moroccan Style Eggplant and Tomato Stew
Health Rating
Experience the taste of Morocco with this smoky-spiced tomato stew with roasted eggplant and chickpeas! An incredibly comforting and satisfying meal.

Ingredients


1 eggplant Eggplant (large, unpeeled and cut into bite-size pieces)
2 tbsp Avocado oil (or olive oil)
1/2 tsp Salt
1 tbsp Avocado oil (or olive oil)
1 large Yellow onion (diced)
3 clove(s) Garlic (minced)
1 tbsp Cumin (ground)
1 tbsp Paprika, smoked
1 dash Salt (to taste)
2 can (14 oz) Fire Roasted Diced Tomatoes
1/2 cup Vegetable stock/broth, low sodium
1 cup Chickpeas, canned, low sodium (drained and rinsed)
1 tbsp Maple syrup, pure
2 tbsp Harissa Paste
1 cup Brown rice, medium-grain, dry (optional)
1/4 cup Cilantro (coriander) (chopped, optional)
1 medium Lemon (wedges, optional)
1/2 fruit Pomegranate seeds (optional)

Instructions


  1. Preheat the oven to 425F (218C) and line a large baking sheet with parchment paper.
  2. Distribute diced eggplant on the baking sheet, drizzle with avocado oil, and sprinkle with salt. Toss to coat and roast for 30-35 minutes, giving them another toss near the 20-minute mark.
  3. While the eggplant is roasting, heat a large rimmed pan or pot over medium heat. Once hot, add avocado oil and onions. Sauté for 4-5 minutes, stirring frequently, or until soft and slightly caramelized.
  4. Add garlic, cumin, and paprika and stir to coat. Cook for 1 minute.
  5. Add in the tomatoes and their juices, as well as the vegetable broth. Cover and bring to a simmer over medium heat. Cook for 4 minutes to allow the flavors to develop.
  6. Remove cover and add the drained and rinsed chickpeas, maple syrup, and harissa paste and stir to coat. Cover and simmer over medium-low heat.
  7. Remove roasted eggplant from the oven, turn the oven off, and add eggplant to the tomatoes and chickpeas. Stir to combine and cover. Simmer over medium-low heat for another 10 minutes.
  8. Serve as is or over rice (or grain of choice) with wedges of fresh lemon, fresh chopped cilantro, and a sprinkle of pomegranate seeds (optional). 


Notes:

Tip

  • Adjust flavors as needed; add more maple syrup to balance the heat, cumin, or paprika for smokiness, salt to taste, or harissa paste for spice. 

Storage Instructions

  • Once completely cooled, store leftovers in the refrigerator for up to 5 days or in the freezer for up to 1 month. Reheat on the stovetop, adding water or vegetable broth as needed to rehydrate.

Nutrition Facts

Per Portion

Calories 443
Calories from fat 129
Calories from saturated fat 18.8
Total Fat 14.4 g
Saturated Fat 2.1 g
Trans Fat 0
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 9.9 g
Cholesterol 0
Sodium 1041 mg
Potassium 1175 mg
Total Carbohydrate 75 g
Dietary Fiber 15.9 g
Sugars 17.7 g
Protein 11.4 g

Dietary servings

Per Portion


Fruit 0.5
Grain 1.5
Meat Alternative 0.3
Vegetables 4.2

Energy sources


Pygal61%462.9732370573095223.5570382258300729%292.2533028836849194.2386556773278710%352.16393640144014111.7821169258858961%29%10%CarbohydratesFatProtein