One-Pot Smokey Chickpea Stew with Roasted Eggplant

Name: One-Pot Smokey Chickpea Stew with Roasted Eggplant
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Ingredients: 1 large eggplant (about 1 lb, diced into 1-inch cubes); 1 tbsp olive oil; 1 medium onion (finely chopped); 1 red bell pepper (diced); 1 medium carrot (diced); 3 cloves garlic (minced); 1 tsp ground cumin; 1 tsp smoked paprika (add more for extra smokiness); ½ tsp ground coriander; ¼ tsp chili flakes (optional); 14 oz tomatoes (diced, canned no-salt-added ); 14 oz chickpeas (canned, no-salt added, drained and rinsed); 1 cup vegetable broth (low-sodium ); 2 tbsp tomato paste; 1 tsp apple cider vinegar (to brighten); ¼ salt; ¼ pepper; 1 tbsp parsley ( or cilantro, chopped, for garnish)

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This smokey eggplant and chickpea stew is hearty, comforting, and packed with flavour from roasted eggplant, warming spices, and a rich tomato base. It’s a perfect vegan, gluten-free, and high-fibre dinner option that’s both nourishing and satisfying—great for cozy weeknights or make-ahead lunches.

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Preparation Level Intermediate, One-Pot Meals

Servings 4

Preparation 15

Cook 45

Total 1

Why Diabetes Friendly?

High in Fibre: Chickpeas, eggplant, and carrots help slow glucose absorption and support blood sugar control.
Low Glycemic Ingredients: Legumes and non-starchy vegetables help stabilize blood sugar.
Low in Saturated Fat: Uses olive oil and avoids heavy fats, which is beneficial for heart health in diabetes.
No Added Sugars: Naturally flavourful without added sweeteners.
Low-Sodium Options: With no-salt-added canned goods and broth, sodium can be kept in check.
Balanced Meal: Offers plant protein, fibre, and complex carbs—ideal for glycemic control and satiety.

Equipment

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Baking sheet
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Parchment paper
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Large pot (or Dutch oven)

Ingredients

Cooking Tips

Roast Eggplant Well: Roasting brings out depth and prevents the stew from getting soggy or bitter.
Boost Smokiness: Add a touch more smoked paprika or a splash of liquid smoke if you want extra smoky flavour.
Add Greens: Toss in spinach or kale at the end for extra nutrients.
Meal Prep Friendly: Stores well in the fridge for 4–5 days and freezes beautifully.
Texture Control: If you like it thicker, mash some of the chickpeas into the stew while it simmers.
Creamy Garnish: A spoonful of Greek yogurt (or dairy-free yogurt) balances the heat and smokiness.

Instructions

Preheat oven to 425°F (220°C). Toss diced eggplant with a drizzle of olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, flipping once, until golden and slightly caramelized. This deepens the smoky flavour.
1 large eggplant, 1 tbsp olive oil
While the eggplant roasts, heat 1 tbsp olive oil in a large pot over medium heat. Add onion, bell pepper, and carrot. Sauté 6–8 minutes until softened.
1 medium onion, 1 red bell pepper, 1 medium carrot
Stir in garlic, cumin, smoked paprika, coriander, and chili flakes. Cook for 1 minute until fragrant.
3 cloves garlic, 1 tsp ground cumin, 1 tsp smoked paprika, ½ tsp ground coriander, ¼ tsp chili flakes
Add roasted eggplant, diced tomatoes, tomato paste, chickpeas, and broth. Stir well. Bring to a gentle boil, then reduce heat and simmer uncovered for 20–25 minutes until thickened and flavours meld.
14 oz tomatoes, 14 oz chickpeas, 1 cup vegetable broth, 2 tbsp tomato paste
Stir in the apple cider vinegar, salt, and pepper. Taste and adjust seasoning with extra pepper or smoked paprika.
1 tsp apple cider vinegar, ¼ salt, ¼ pepper
Serve hot, garnished with parsley or cilantro. Add a dollop of Greek yogurt on top for creaminess and balance.
1 tbsp parsley

FAQ

Can I make this ahead of time?
Yes, it tastes even better the next day and is great for meal prep.
Can I freeze this stew?
Absolutely! Let it cool completely and store in airtight containers for up to 3 months.
What can I use instead of eggplant?
Zucchini, mushrooms, or sweet potato are good substitutes, though they won’t offer the same smokiness.
Is this stew spicy?
It's mild, but you can increase the chili flakes for more heat.
Can I add protein?
Chickpeas already provide plant protein, but you can add lentils or serve with quinoa for extra.
Can I skip roasting the eggplant?
You can, but roasting really adds depth and prevents the stew from getting mushy.
Is it gluten-free?
Yes, naturally gluten-free if all packaged ingredients are certified.

Nutrition

Per serving

Calories: 283.7kcal

Carbohydrates: 47.4g

Fiber: 14.7g

Sugar: 15.8g

Fat: 6.9g

Saturated Fat: 0.9g

Trans Fat:

Protein: 12.5g

Nutrition Facts

One-Pot Smokey Chickpea Stew with Roasted Eggplant

Serving Size

1.5 cup

Amount per Serving

Calories

283.7

% Daily Value*

Fat

6.9

Saturated Fat

0.9

Sodium

94.6

Potassium

1058.7

Carbohydrates

47.4

Fiber

14.7

Sugar

15.8

Protein

12.5

Vitamin C

62.3

Calcium

98.9

Iron

4.5

Magnesium

90.9

Zinc

2.2

* Percent Daily Values are based on a 2000 calorie diet.

One-Pot Smokey Chickpea Stew with Roasted Eggplant

Why Diabetes Friendly?

Equipment

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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