This is a simple, easy, flavorful dish, and a great one-pot wonder that is perfect for batch cooking. It would also work great in a slow cooker, crockpot or instapot. I eat grain on the maintenance plan, but the rice is not at all necessary.
This recipe was originally from food.com. My version is adapted slightly. It is similar to my old favorite Eggplant Chickpea Curry, but it is flavored with cumin, cinnamon, and chili powder rather than curry. Yum!! I know what I’m eating for the next 3 dinners.
Chickpea, Eggplant & Tomato Stew
Each Serving Contains:
- 1 Veggie Serving (adjust quantity to your individual food plan)
- 1 Protein
- 1 Fat
- 2 medium eggplants
- 1 medium onion
- 1 15-oz can diced tomatoes
- 24 oz cooked chickpeas (about 3 cans, drained)
- 4 servings of olive oil (4 tablespoons, or 2 oz)
- 1 cup vegetable stock
- 2 tablespoons minced garlic
- 2 tablespoons minced or grated ginger
- 2-3 tsp chili powder
- 2-3 tsp cinnamon
- 2-3 tsp cumin powder
- 1 tsp each salt and pepper
- 1 cup of marinara sauce or a generous squeeze of tomato paste
*These servings reflect the BLE female weight-loss food plan. Please adjust the quantities as needed for your own individual food plan.
Notes for Maintenance
- Grain Additions: Serve over your favorite grain, I like brown rice or quinoa.
- Protein Additions: More chickpeas, lentils, or tofu
- Fat Additions: Add coconut milk, or sauté the veggies in oil.
- Add the chopped onions, garlic, ginger, spices, and oil to a heavy bottomed pot.
- Sauté these over medium heat for a few minutes, until fragrant.
- Put the pot back on the scale and start adding the eggplant and tomatoes until you have hit 4 veggie servings plus 2 oz of oil. (Sidenote on weighing raw vs. cooked veggies – we are supposed to weigh veggies cooked, but in this kind of situation to make my life a little easier I instead add 2 oz per serving to the raw veggie weight, because it will reduce roughly that much when cooked)
- Add everything else in the ingredients list to the pot.
- Bring to a simmer, and simmer the stew over low heat, covered, until the eggplant is thoroughly cooked, about 30-45 minutes, stirring and scraping the bottom occasionally.
- If you are making a grain with this meal, cook it according to package directions.
- To portion out this meal, you could either divide the pot into 4 equal bowls or tupperware containers, or you could add together the weight of all your food for the meal and just eat that much. For example, I’d have 10 oz veg + 6 oz protein + 2 oz condiments + 0.5 oz oil for a total of 18.5 oz at a meal, or 1 lb and 2.5 oz.
- Season with salt, pepper, and any more of the spices to your liking.