Eating for Heart Health: Eggplant Chickpea Stew

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The Mediterranean diet, a way of eating inspired by people who live in countries surrounding the Mediterranean Sea, is touted as one of the best for your health. In fact, it’s recommended by major health organizations such as the American Heart Association and the American Diabetes Association. 

But what makes it so healthy? The diet maximizes whole, nutritious foods and minimizes processed foods with added sugars. Chickpeas and other legumes have a special place in the Mediterranean diet, acting as major sources of protein and fiber. Vegetables, especially those native to the region like eggplant, are also important, providing essential nutrients. 

This eggplant and chickpea stew from nutritionist Fiorella DiCarlo, RD, CDN, highlights all the healthy components of the Mediterranean diet. It’s low cholesterol, vegetarian, and gluten-free. Add in the familiar spices of garlic, oregano, parsley, and the surprising addition of cinnamon, and your taste buds are in for a treat. 

The recipe comes together in a slow cooker, making it a relatively easy and hands-off weeknight dinner. 

Pro tip: To keep this stew low sodium, use the leftover water from the porcini mushrooms as a broth. 

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Ingredients

Serves 4

• 1 oz dried porcini mushrooms

• 3 c hot water

• 2 large eggplants (about 1 ½ lbs each)

• 3 tbsp extra virgin olive oil, divided

• 2 large onions, thinly sliced

• 6 cloves garlic, minced

• 2 tsp dried oregano, crumbled

• 1 small (1-inch) cinnamon stick

• 1 tsp salt

• 1 tsp freshly ground pepper

• 1 bay leaf

• 1 c dried chickpeas, rinsed and soaked overnight and drained

• 1 28-oz can tomatoes, drained and coarsely chopped

• ¼ c finely chopped fresh parsley

Instructions

1. Preheat oven to 400 degrees Fahrenheit. 

2. Combine dried mushrooms and hot water in a bowl. Stir well, and let stand for 30 minutes. Strain through a sieve lined with a paper towel, and set the liquid aside. Finely chop the mushrooms. 

   

3. Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tbsp oil. Place on a rimmed baking sheet, cut side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-qt (or larger) slow cooker.

   

4. Heat the remaining 1 tbsp oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Set onions aside.

5. Add cooked onions, garlic, oregano, cinnamon stick, salt, pepper, bay leaf, chopped mushrooms, chickpeas, and canned tomatoes to your slow cooker with your eggplant.
   

   

6. Add the reserved mushroom-soaking liquid to the slow cooker. 
   

   

7. Cover and cook until the chickpeas are very tender, about 4 hours on high or 7 to 8 hours on low. Remove cinnamon stick and bay leaf. Serve topped with parsley. 
   

   

Nutrition