Harissa eggplant and chickpea stew
Harissa eggplant and chickpea stew
Yields: 4 servings
Ingredients
4 -5 cups fresh tomatoes or 1 – 740 ml tin of diced tomatoes
1 medium eggplant (about 4 cups) - ½ inch diced
2 cups chickpeas - cooked[i] or 1 – 540 ml can of salt-free chickpeas
1 red bell pepper – large dice
1 ½ cups red onion – thinly sliced
1 tablespoon coconut oil
1 tablespoon garlic - minced
1 teaspoon cumin seeds
¼ cup tomato paste – a little more paste may be needed if you use fresh tomatoes
2 to 3 teaspoons harissa paste – adjust based on your heat preference
½ lemon sliced into bite-sized pieces (I leave the peel on Meyer lemons) or use preserved lemon
1 tablespoon lemon juice
1 teaspoon cane sugar
½ teaspoon cumin powder
½ teaspoon turmeric
1 ½ teaspoons salt
¼ teaspoon pepper
Steps
Preheat oven to 375 F.
On the stove top melt the coconut oil in Dutch oven or another dish with a lid that is safe on the stove top and oven. Add the cumin seeds to the hot oil. Cook for about 30 seconds – until the seeds start to pop.
Reduce the heat a bit, add the onions– sauté until the onions start to caramelize. Add the harissa paste, garlic, cumin powder, turmeric, salt and pepper. Stir until the onions are well-coated. Add a little water if it starts to stick.
Add the eggplant and peppers – sauté until they start to soften and brown. Add chickpeas, tomatoes and tomato paste. Simmer about 5-10 minutes, until the liquid cooks down a bit. Add the sugar, lemons and lemon juice.
Put the lid on the Dutch oven and put it in the oven for 45 minutes.
Before serving, taste the stew and adjust the seasoning as needed. Serve it with cauliflower rice pilaf, your favourite grain or flatbread.
[i] Soak chickpeas for 6-8 hours. Rinse them well and put them in a pot of water. I use non-chlorinated water. Cook until tender. Click link to learn how to cook dry beans, peas and lentils to maximize their health benefits.
Eggplant and chickpea stew with harissa paired with cauliflower rice pilaf
