Description
Nourishing, plant-based, and SO yummy. This Chickpea and Tomato Stew, inspired by ratatouille, is one of those meals that hits the spot.
Prep Time: 15 min | Cook Time: 30 min | Total Time: 45 min | Course: Main Course | Keyword: 30 minute meals | Servings: 5people
Ingredients
1eggplantcubed
½of 1 largeonionchopped
1tbsp olive oil
2 clovesgarlicminced
1tsp salt
¼teaspoondried oregano
¼teaspoonred pepper flakes
1tablespoonground cumin
â…›tsp cinnamon
½tablespoonpaprika
2zucchinisdiced
2large carrotsdiced
1can (540ml)chickpeasrinsed and drained
2cupstomato puree
2cupsvegetable broth
¼cupfresh basilchopped (optional)
Instructions
- Preheat the oven to 375℉. Add eggplant cubes to a large sheet pan, drizzle with olive oil and toss with sea salt. Roast for about 25 minutes, or until soft. I like to do this step in advance
- In a large pan over medium heat saute onion and garlic in olive oil and sea salt until brown.
- Add in spices, diced carrots, chopped zucchini, a bit more oil, and cook until veggies are soft and spices are fragrant.
- After a few minutes add chickpeas and eggplant.
Pour in tomato puree and vegetable broth.
- Adjust spices as desired, cover with a lid and cook over low heat until it gets thick (about 30-40 mins- stirring occasionally).
- Remove lid, add basil if using, stir and let sit for a few extra minutes.
Serve over quinoa or with a slice of toasted bread and enjoy!
Notes
*Vegetables can be customized based on what you have on hand!
* To save time cut your eggplant first and roast it while you’re preparing the other veggies
*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don’t forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.
Nutrition
Serving: 1.5cups | Calories: 302kcal | Carbohydrates: 52g | Protein: 14g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 907mg | Potassium: 1316mg | Fiber: 15g | Sugar: 18g | Vitamin A: 5473IU | Vitamin C: 31mg | Calcium: 120mg | Iron: 7mg
