Description
A rich, slow-simmered Mediterranean stew that is creamy, hearty, and packed with flavor. This one-pot meal is naturally vegan, gluten-free, and perfect for weeknight dinners or meal prep.
Ingredients
Scale
- 2 medium eggplants (about 1.5 lbs / 700g), cut into 1-inch cubes
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 2 cans (14.5 oz each) crushed tomatoes
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup Kalamata olives, pitted and halved
- 1 cup vegetable broth (low-sodium)
- 2 tablespoons red wine vinegar
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
- 1/4 cup fresh parsley, chopped (for garnish)
- Lemon wedges (for serving)
- Feta cheese, crumbled (optional)
- Cooked couscous or quinoa (optional, for serving)
Instructions
- Prep ingredients: Chop eggplant into 1-inch cubes, dice onion, mince garlic, and drain/rinse chickpeas.
- Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
- Add diced onion and cook for 2-3 minutes until softened. Add garlic and red pepper flakes, cooking for 1 minute until fragrant.
- Add chopped eggplant to the pot. Stir to coat in oil and aromatics, cooking for 5 minutes until slightly softened.
- Pour in crushed tomatoes, vegetable broth, red wine vinegar, oregano, and basil. Stir well and season with salt and pepper.
- Bring to a boil, then reduce heat to low. Cover and simmer for 20 minutes until eggplant is tender and sauce has thickened.
- Stir in chickpeas and Kalamata olives. Simmer uncovered for 5 more minutes to meld flavors.
- Taste and adjust seasoning with more salt, pepper, or vinegar if needed.
- Serve ladled into bowls, garnished with fresh parsley, a drizzle of olive oil, and lemon wedges. Serve with couscous, quinoa, or crusty bread.
Notes
If using globe eggplant, salt the cubes and let sit for 20 minutes to draw out bitterness, then rinse and pat dry. Japanese eggplants are less bitter and do not require this step. The stew tastes better the next day as flavors meld. It can be frozen for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl with optional
- Calories: 280
- Sugar: 12
- Sodium: 450
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 35
- Fiber: 12
- Protein: 10
Keywords: Mediterranean eggplant stew, one pot dinner, vegan stew, gluten-free recipe, healthy dinner, meal prep, plant-based, chickpea stew