Middle Eastern Vegetable Stew

Immerse yourself in the comforting flavors of the Middle East with this hearty Middle Eastern Vegetable Stew. Packed with nutrient-dense ingredients like tender eggplant, zucchini, and protein-rich chickpeas, this one-pot recipe is elevated by a fragrant blend of warm spices, including cumin, coriander, cinnamon, and turmeric. Simmered to perfection in a savory tomato and vegetable stock base, this vibrant stew strikes the perfect balance between rich, earthy flavors and bright, citrusy notes from a final squeeze of fresh lemon juice. Ready in just an hour and perfect for serving with warm flatbread or fluffy rice, this vegan stew is a wholesome, family-friendly dish that’s as nutritious as it is delicious. Whether you're seeking a flavorful weeknight meal or a show-stopping addition to your plant-based repertoire, this stew is sure to satisfy.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 4 garlic cloves, minced
• 2 medium carrot, sliced
• 2 medium potatoes, peeled and cubed
• 1 large zucchini, sliced into half moons
• 1 medium eggplant, cubed
• 1 15-ounce can canned chickpeas, drained and rinsed
• 1 14-ounce can canned diced tomatoes
• 4 cups vegetable stock
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground cinnamon
• 1 teaspoon paprika
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 lemon, juiced

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 5 minutes, or until softened.

Step 3

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 4

Add the sliced carrots and cubed potatoes, stirring to coat them in the oil.

Step 5

Add the zucchini and eggplant to the pot and sauté for another 5 minutes.

Step 6

Stir in the cumin, coriander, cinnamon, paprika, turmeric, salt, and black pepper, cooking for 1 minute to toast the spices.

Step 7

Pour in the canned diced tomatoes and vegetable stock, stirring to combine.

Step 8

Bring the stew to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for 20 minutes.

Step 9

Add the chickpeas to the pot and continue to simmer for another 10 minutes, or until all the vegetables are tender.

Step 10

Taste and adjust seasoning as needed. Stir in the lemon juice and fresh parsley just before serving.

Step 11

Serve warm with flatbread or over rice, garnished with additional parsley if desired.

Nutrition Facts

Serving size	2952 grams (2952.0g)

Amount per serving	% Daily Value*
Calories	1844

Total Fat 59.80g	77%
Saturated Fat 10.10g	51%
Polyunsaturated Fat 8.90g
Cholesterol 8mg	3%
Sodium 6503mg	283%
Total Carbohydrate 285.30g	104%
Dietary Fiber 62.80g	224%
Total Sugars 67.10g
Protein 61.90g	124%

Vitamin D 0IU	0%
Calcium 683mg	53%
Iron 24mg	132%
Potassium 6945mg	148%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.9%

Protein: 12.8%

Carbs: 59.2%