Description
Moroccan-Spiced Eggplant and Tomato Stew
Ingredients:
Eggplant:
1 large (~550 g) eggplant, cut into bite-sized pieces (~7 cups)
2 tbsp olive or melted coconut oil (optional)
½ tsp sea salt
The Rest:
2 tbsp olive or coconut oil (or sub water)
1 large white or yellow onion, thinly sliced
3 garlic cloves, minced
1 tbsp ground cumin
1 tbsp smoked paprika
¼ tsp sea salt (plus more to taste)
2 (14.5 oz) cans diced fire-roasted tomatoes
½ cup water or vegetable broth
1 cup cooked chickpeas (optional)
1 tbsp maple syrup or coconut sugar
2 tbsp harissa paste (or sub chili garlic sauce)
Directions:
Preheat oven to 425°F (218°C). Line a baking sheet with parchment paper. Toss eggplant with oil (if using) and salt. Roast for 30-35 minutes, flipping at the 20-minute mark.
Heat a large pan over medium heat. Add oil (or water) and sauté onions for 4-5 minutes until softened.
Stir in garlic, cumin, and paprika, cooking for 1 minute. Add tomatoes with their juices and water (or broth). Cover and simmer for 4 minutes.
Stir in chickpeas (if using), maple syrup, and harissa paste. Cover and simmer over medium-low heat.
Add roasted eggplant to the tomato mixture, stir, and simmer covered for another 10 minutes over low heat.
Taste and adjust seasoning with more maple syrup, cumin, paprika, salt, or harissa paste.
Serve as is or over rice, grains, or roasted vegetables, garnished with lemon wedges and fresh parsley or cilantro.
Prep Time: 50 minutes
Kcal: 270 per serving
Step-by-Step Guide
Follow these detailed instructions for perfect results. First, preheat your oven to 425°F (218°C) and line a baking sheet. Toss the cubed eggplant with oil and salt, then spread it in a single layer. Roast for 30-35 minutes, flipping halfway through, until golden and tender. While the eggplant roasts, heat oil in a large Dutch oven or deep skillet over medium heat. Sauté the sliced onion until soft and translucent, about 5 minutes. Add the minced garlic, cumin, paprika, and salt, stirring constantly for one minute until fragrant to bloom the spices. Pour in the canned tomatoes and water or broth, cover, and let the sauce simmer for 4 minutes. Uncover, stir in the chickpeas, maple syrup, and harissa paste. Once the eggplant is done, gently fold it into the simmering tomato base. Cover again and let the stew meld together over low heat for a final 10 minutes before seasoning to taste.
Serving Suggestions
This versatile stew is a complete meal. For a traditional feel, serve it over a bed of fluffy couscous, quinoa, or jasmine rice. To keep it low-carb, try it with cauliflower rice or roasted vegetables like zucchini. Garnish generously with fresh chopped parsley or cilantro, a squeeze of lemon juice, and a dollop of vegan yogurt or tahini for creaminess. It also pairs wonderfully with crusty bread for dipping.
How-to Summary
In summary, this stew comes together in three key stages: roast the eggplant until caramelized; sauté onions and spices to build a flavorful base; then combine everything with tomatoes, chickpeas, and harissa to simmer into a rich, hearty dish. The final essential step is to taste and adjust the seasoning—balancing the smokiness, heat, and sweetness is key.
Frequently Asked Questions
Can I make this stew without roasting the eggplant?
Yes, but roasting is recommended. It concentrates the eggplant’s flavor and improves texture. For a stovetop version, sauté the cubed eggplant in the pan with extra oil until browned before proceeding.
What can I use instead of harissa paste?
Chili garlic sauce, sriracha, or a mix of tomato paste with a pinch of cayenne and smoked paprika can work. Adjust quantity to your preferred heat level.
How can I store and reheat leftovers?
Store in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave, adding a splash of water if needed.
Is this stew freezer-friendly?
Absolutely. Cool completely and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
Can I add other vegetables?
Certainly. Diced bell peppers or zucchini can be sautéed with the onions. Spinach or kale can be stirred in at the end until wilted.
Common Mistakes to Avoid
Avoid overcrowding the baking sheet when roasting the eggplant, as this will steam rather than caramelize the pieces. Do not skip blooming the spices (cooking them briefly with the garlic); this step unlocks their full aroma. Finally, resist the urge to skip the final 10-minute simmer after adding the eggplant—this is crucial for allowing the flavors to fully integrate.
Conclusion
This Moroccan-Spiced Eggplant and Tomato Stew is a celebration of deep, warming flavors and simple, wholesome ingredients. By following the detailed steps and tips provided, you can easily create a nutritious, satisfying meal that is as versatile as it is delicious. Perfect for meal prep or a comforting dinner, this stew is sure to become a cherished recipe in your collection.