If you’re craving something hearty, healthy, and full of bold flavors, this Chickpea and Eggplant Stew with Harissa is the perfect dish for you. Packed with tender eggplant, protein-rich chickpeas, and the fiery kick of harissa, this stew is a one-pot meal that’s both satisfying and nourishing. Perfect for a cozy dinner or meal prep, it’s a delicious way to enjoy a plant-based, spicy meal.
Ready to spice up your dinner routine? Let’s get started!
Chickpea and Eggplant Stew with Harissa
Enjoy this Chickpea and Eggplant Stew with Harissa! A spicy, hearty, and healthy stew packed with tender eggplant, chickpeas, and bold harissa flavor.
Ingredients
For the Stew
- 1 large eggplant diced
- 1 15 oz can chickpeas, drained and rinsed
- 1 large onion chopped
- 3 garlic cloves minced
- 1 red bell pepper chopped
- 1 14 oz can diced tomatoes
- 2 tbsp tomato paste
- 1 tbsp harissa paste adjust for spice level
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground coriander
- 1/2 tsp cinnamon
- 2 cups vegetable broth or water
- 2 tbsp olive oil
- Salt and freshly ground black pepper to taste
- Fresh parsley or cilantro chopped (for garnish)
- Lemon wedges for serving
Optional Add-Ins
- 1/2 cup pitted Kalamata olives
- 1/4 cup raisins or dried apricots for a hint of sweetness
- 1/2 tsp chili flakes for extra heat
Substitutions
- Gluten-Free: This recipe is naturally gluten-free.
- Low-Carb: Serve over cauliflower rice instead of couscous or grains.
Instructions
Prepare the Eggplant
- Heat 1 tbsp of olive oil in a large pot or Dutch oven over medium heat.
- Add the diced eggplant and a pinch of salt.
- Cook for 5-7 minutes, stirring occasionally, until the eggplant softens and begins to brown.
- Remove the eggplant from the pot and set aside.
Sauté the Vegetables
- In the same pot, add the remaining 1 tbsp of olive oil.
- Add the chopped onion and red bell pepper and sauté for 5 minutes, until the onion is soft and translucent.
- Stir in the minced garlic and cook for another 1-2 minutes, until fragrant.
Add the Spices and Harissa
- Stir in the harissa paste, cumin, smoked paprika, coriander, and cinnamon.
- Cook for 1-2 minutes to toast the spices and let the harissa infuse the vegetables.
Simmer the Stew
- Add the tomato paste, diced tomatoes, chickpeas, and vegetable broth.
- Return the cooked eggplant to the pot.
- Stir everything to combine and bring the stew to a simmer.
- Reduce the heat to low, cover, and cook for 20-25 minutes, allowing the flavors to meld and the eggplant to become tender.
Season and Serve
- Taste the stew and adjust seasoning with salt, pepper, and more harissa if needed.
- For a sweeter balance, stir in raisins or dried apricots, if using.
- Serve the stew in bowls, garnished with fresh parsley or cilantro, and with lemon wedges on the side for a bright, citrusy finish.
Notes
Nutritional Information (Per Serving – 1 bowl):
- Calories: 300-350
- Carbohydrates: 45g
- Protein: 8g
- Fat: 12g
- Saturated Fat: 1.5g
- Sodium: 550mg
- Fiber: 10g
- Sugar: 10g
Notes/Advice:
- Additions/Subtractions:
- Adjust the amount of harissa based on your heat preference—start with 1 tbsp and add more for extra spice.
- For a creamier stew, stir in a spoonful of tahini or coconut cream before serving.
- If you prefer a thicker stew, let it simmer uncovered for the last 10 minutes to reduce the liquid.
Variations:
- Mild Chickpea Stew: Use only 1/2 tbsp harissa paste or replace it with mild chili paste for a less spicy version.
- Chunky Vegetable Stew: Add additional vegetables like zucchini, carrots, or spinach for extra texture and nutrients.
- Moroccan-Inspired Stew: Add a pinch of saffron and serve with couscous, and top with toasted almonds for a Moroccan twist.
Suggestions:
- Serving Ideas: This stew is perfect served with warm flatbread, couscous, or over rice. For a low-carb option, serve it with cauliflower rice or enjoy it on its own as a hearty stew.
- Make It Ahead: This stew tastes even better the next day! Prepare it ahead and store in the fridge for up to 3 days. Reheat on the stovetop or microwave when ready to serve.
- Storage Tips: Store any leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 2 months. Thaw and reheat on the stovetop for a quick meal.
Final Thoughts:
And there you have it—Chickpea and Eggplant Stew with Harissa that’s hearty, flavorful, and perfect for warming up on a chilly day! The tender eggplant and protein-rich chickpeas absorb the bold flavors of harissa and spices, creating a dish that’s both comforting and vibrant. Whether you’re serving this stew as a main course or with your favorite side, it’s sure to become a favorite.
So grab your ingredients, simmer that stew, and enjoy a cozy, flavorful meal!
