Mediterranean Aubergine, Courgette, and Chickpea Delight
This Mediterranean Aubergine, Courgette, and Chickpea Delight is a hearty and flavorful stew that brings together the rich tastes of roasted aubergines, fresh courgettes, and protein-packed chickpeas. Infused with aromatic spices including cumin, cinnamon, and a hint of chili, this dish is not only delicious but also nutritious. Perfect for a weeknight dinner or a meal prep option, it's best served with a side of crusty bread, fluffy rice, or bulgur wheat. Enjoy the vibrant colors and comforting warmth of this delightful stew as it warms your heart and soul.
N/A
Servings
170
Calories
15
Ingredients
Ingredients
aubergines
2 (cut tops off, washed, pricked with fork)
onion
1 (chopped)
garlic cloves
3 (chopped)
chili pepper
1 (chopped)
olive oil
1 tablespoon (used for frying)
cumin
1 teaspoon (used for seasoning)
cinnamon
1 teaspoon (used for seasoning)
chili powder
1/2 teaspoon (used for seasoning)
courgettes
2 (chopped)
chickpeas
1 (400 ml) can (drained)
fresh tomatoes
5 (chopped)
tomato puree
1 tablespoon (used for flavor)
stock
500 ml (used to bring the stew together)
salt
to taste (used for seasoning)
pepper
to taste (used for seasoning)
Instructions
1
Begin by preparing the aubergines: cut off the tops and wash them thoroughly. Prick the skin with a fork and place them in the microwave on high for 5 minutes to soften.
2
In a large, deep skillet or pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and chili pepper, sautéing until the onion is translucent and fragrant, about 4-5 minutes.
3
Stir in the cumin, cinnamon, and chili powder, frying for another minute to release their aromatic flavors.
4
Introduce the chopped courgettes and drained chickpeas into the pan, stirring well to combine.
5
Once the aubergines have cooled, chop them into bite-sized pieces and add them to the pot.
6
Next, add the chopped fresh tomatoes, tomato puree, and stock. Stir until everything is well mixed. Season with salt and pepper to taste.
7
Bring the mixture to a gentle boil, then reduce the heat and let it simmer uncovered for about 15 minutes, allowing the flavors to meld together.
8
Serve hot with your choice of crusty bread, rice, or bulgur wheat. Enjoy your Mediterranean delight!
Nutrition Information
4.5g
Fat
22.5g
Carbs
7g
Protein
6g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Aubergine, Courgette, and Chickpea Delight?
It is a hearty and flavorful Mediterranean-style stew made with roasted aubergines, fresh courgettes, chickpeas, and aromatic spices.
Is this recipe suitable for vegetarians?
Yes, this recipe is vegetarian-friendly and plant-based.
How many calories are in one serving?
Each serving contains approximately 170 calories.
How much protein does this stew provide?
One serving provides 7g of protein, primarily from the chickpeas.
What is the fiber content of this dish?
This dish is high in fiber, containing 6g per serving.
Is this recipe low in fat?
Yes, it is relatively low in fat with only 4.5g per serving.
How many aubergines do I need?
The recipe calls for 2 aubergines.
What is the best way to prepare the aubergines?
Prick the skin with a fork and microwave them on high for 5 minutes to soften before chopping.
How many courgettes are required?
You will need 2 chopped courgettes for this recipe.
What size can of chickpeas should I use?
Use one 400 ml can of chickpeas, making sure to drain them first.
What spices give this dish its Mediterranean flavor?
The aromatic spice blend includes cumin, cinnamon, and chili powder.
How much garlic is used in this recipe?
The recipe requires 3 chopped garlic cloves.
Can I make this dish for meal prep?
Yes, it is an excellent meal prep option as the flavors often improve after sitting.
What side dishes pair well with this stew?
It is best served with crusty bread, fluffy rice, or bulgur wheat.
How long does it take to simmer the stew?
The mixture should simmer uncovered for about 15 minutes.
Does the recipe use fresh or canned tomatoes?
The recipe specifies using 5 chopped fresh tomatoes.
Is this dish spicy?
It has a hint of heat from a fresh chili pepper and 1/2 teaspoon of chili powder, which can be adjusted to taste.
How much stock is needed for the sauce?
You will need 500 ml of stock to bring the stew together.
What is the carbohydrate count per serving?
There are 22.5g of carbohydrates in each serving.
How long should I sauté the onions?
Sauté the onion, garlic, and chili for about 4-5 minutes until the onion is translucent.
Do I need to peel the aubergines?
No, the recipe suggests washing them and pricking the skin, but keeping the skin on for cooking.
What kind of oil is recommended?
One tablespoon of olive oil is used for frying the aromatics.
Is there any cholesterol in this recipe?
Based on the nutritional data provided, this recipe contains 0mg of cholesterol.
How many ingredients are in this recipe?
There are a total of 15 ingredients, including seasonings like salt and pepper.
Can I use a different type of bean?
While the recipe calls for chickpeas, you could substitute with cannellini beans or butter beans if preferred.
Why is tomato puree used?
Tomato puree is added to provide a deeper color and concentrated tomato flavor to the stew.
Is this recipe considered easy?
Yes, it is tagged as an easy recipe suitable for beginners.
What is the primary cooking method?
The dish is prepared by sautéing aromatics and then simmering the vegetables and chickpeas in a liquid base.
Can I add extra salt?
Salt and pepper should be added to taste during the step where tomatoes and stock are combined.
Does this recipe contain cinnamon?
Yes, it uses 1 teaspoon of cinnamon to add a warm, Mediterranean aromatic quality.