Spiced Moroccan Eggplant and Garbanzo Bean Stew
Experience the rich flavors of Morocco with this Spiced Moroccan Eggplant and Garbanzo Bean Stew. This vegetarian dish is not only packed with savory spices and wholesome ingredients but also serves as a hearty meal that is high in protein. The combination of tender eggplant, chickpeas, and lentils creates a satisfying texture, while the fragrant spices like turmeric and garam masala infuse each bite with depth and warmth. Perfect for a cozy dinner or a gathering, this dish is both nutritious and flavorful, fitting seamlessly into any wellness-focused diet. Enjoy it served with warm bread or over a bed of fluffy grains for a complete culinary journey.
N/A
Servings
180
Calories
16
Ingredients
Ingredients
Vegetable broth
1 tablespoon (for sautéing)
Onion
1 large (sliced thin)
Garlic cloves
5 (pressed)
Red bell pepper
1 medium (cut into 1-inch squares)
Eggplant
1 medium (cubed)
Red pepper flakes
1 pinch
Turmeric
2 teaspoons
Garam masala
1/2 teaspoon
Garbanzo beans
1 (15 ounce) can (drained)
Lentils
1 (15 ounce) can (drained)
Tomato sauce
1/2 cup
Vegetable broth
1 1/4 cups
Raisins
1/2 cup
Salt
to taste
Pepper
to taste
Cilantro
1 tablespoon (chopped)
Instructions
1
In a large skillet, heat 1 tablespoon of vegetable broth over medium heat.
2
Add the sliced onion and sauté for about 5 minutes, stirring frequently until the onion is translucent.
3
Stir in the pressed garlic, red bell pepper, diced eggplant, turmeric, and garam masala. Cook for an additional minute to release the spices' aromas.
4
Pour in the vegetable broth and tomato sauce, stirring to combine all ingredients evenly.
5
Cover the skillet and reduce the heat to medium-low, allowing the mixture to simmer for 15 minutes. Stir occasionally until the eggplant and bell pepper are tender.
6
Add the drained garbanzo beans, lentils, red pepper flakes, and raisins to the skillet. Mix well and allow to simmer for another 5 minutes.
7
Season with salt and pepper to taste, adjusting according to your preference.
8
Serve hot, garnished with freshly chopped cilantro for a vibrant finish.
Nutrition Information
3.5
Fat
27
Carbs
9.5
Protein
7
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Moroccan Eggplant and Garbanzo Bean Stew?
It is a rich, savory vegetarian dish featuring eggplant, chickpeas, lentils, and fragrant Moroccan spices like turmeric and garam masala.
Is this recipe suitable for vegetarians?
Yes, this dish is a vegetarian stew packed with wholesome plant-based ingredients.
Is this Moroccan stew vegan-friendly?
Yes, the recipe is tagged as vegan and uses vegetable broth and plant-based proteins.
What are the primary sources of protein in this dish?
The main protein sources are garbanzo beans (chickpeas) and lentils, providing 9.5 grams of protein per serving.
How many calories are in one serving?
Each serving contains approximately 180 calories.
What is the fat content of this stew?
The stew contains 3.5 grams of fat per serving.
How much fiber does this recipe provide?
This recipe is high in fiber, offering 7 grams per serving.
Which spices are used to create the Moroccan flavor?
The dish uses a combination of turmeric, garam masala, and red pepper flakes.
How should the onion be prepared?
One large onion should be sliced thin for this recipe.
How many garlic cloves are needed?
The recipe calls for 5 cloves of garlic, which should be pressed.
What is the recommended size for the red bell pepper?
The medium red bell pepper should be cut into 1-inch squares.
How long should I sauté the onion?
The sliced onion should be sautéed for about 5 minutes until it becomes translucent.
What do I do after sautéing the onion?
Stir in the pressed garlic, red bell pepper, diced eggplant, turmeric, and garam masala, then cook for one minute.
How long does the stew need to simmer after adding the sauce?
The mixture should simmer covered for 15 minutes over medium-low heat until the vegetables are tender.
Can I use canned garbanzo beans?
Yes, the recipe specifies using one 15-ounce can of drained garbanzo beans.
Does the recipe require canned lentils?
Yes, it uses one 15-ounce can of drained lentils for convenience.
When should the raisins be added?
Raisins are added along with the beans and lentils during the final 5 minutes of simmering.
How much tomato sauce is required?
You will need 1/2 cup of tomato sauce.
What is the total amount of vegetable broth used?
The recipe uses 1 tablespoon for sautéing plus an additional 1 1/4 cups for the stew base.
What is the best way to garnish this stew?
Garnish the dish with one tablespoon of freshly chopped cilantro for a vibrant finish.
Is this dish appropriate for a wellness-focused diet?
Yes, it is described as a nutritious and flavorful dish that fits into wellness-focused diets.
What should I serve with this Moroccan stew?
It is delicious served with warm bread or over a bed of fluffy grains.
How many grams of carbohydrates are in a serving?
There are 27 grams of carbohydrates per serving.
How should the eggplant be prepared?
One medium eggplant should be cubed before being added to the skillet.
How much turmeric does the recipe call for?
The recipe requires 2 teaspoons of turmeric.
What is the amount of garam masala used?
The recipe uses 1/2 teaspoon of garam masala.
Are red pepper flakes included for heat?
Yes, one pinch of red pepper flakes is added to the stew.
How many total ingredients are in this recipe?
There are 16 ingredients listed in total for this stew.
What temperature should be used for sautéing?
The onion should be sautéed over medium heat.
Why are raisins included in the recipe?
Raisins add a subtle sweetness that complements the savory and warm Moroccan spices.