Moroccan Style Eggplant and Tomato Stew
| 18 | 55 | 448 |
| Ingredients | Minutes | Calories |
| Prep | Cook | Servings |
| 5 min | 50 min | 4 |
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 |
| 1/4 tsp | 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
- Preheat the oven to 425F (218C) and line a large baking sheet with parchment paper.
- 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.
- 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.
- Add garlic, cumin, and paprika and stir to coat. Cook for 1 minute.
- 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.
- 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.
- 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.
- 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
448
Calories from fat
127
Calories from saturated fat
16.0
Total Fat
14.1 g
Saturated Fat
1.8 g
Trans Fat
0
Polyunsaturated Fat
3.4 g
Monounsaturated Fat
9.9 g
Cholesterol
0
Sodium
1033 mg
Potassium
932 mg
Total Carbohydrate
76 g
Dietary Fiber
13.2 g
Sugars
22.8 g
Protein
10.9 g
Dietary servings
Per Portion
| Fruit | 0.5 |
| Grain | 1.5 |
| Meat Alternative | 0.3 |
| Vegetables | 4.2 |
Energy sources
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