Maghmour is a simple Lebanese stew with grilled eggplant, freshly cooked chickpeas, onions and tomatoes. Easy, delicious and nutritious.
Recipe Contributor – Yummy Yatra (Instagram)
Maghmour is a Lebanese eggplant stew with chickpeas, garlic, onions and tomatoes. It’s roots date back to the 19th century. Maghmour is sometimes called Lebanese Moussaka, which is quite different from the Greek moussaka, a casserole made with layers of eggplant, béchamel and meat.
Eggplants contain little nutritional value compared to other vegetables. However, they are one of the most versatile vegetables and are often a component of many popular dishes including Indian curries, Greek moussakas (as mentioned), Middle Eastern baba ganoush, and French ratatouille.
Chickpeas, on the other hand, are packed full of nutrition!
A one ounce serving contains 46 calories, 8 grams of carbs, 2 grams of fiber, 3 grams of protein, 12% of your daily folate, 4% of your daily iron, 5% of your daily copper, 5% of your daily phosphorous, and 14% of your daily manganese. They also have a low glycemic index which helps to regulate your blood sugar.
Chickpeas are also a source of saponins, which are plant compounds that may help prevent the development of certain cancers. Saponins have also been studied for their role in inhibiting tumor growth.
Do you know the health benefits of garlic? It’s been said garlic may help lower high blood pressure and elevated blood cholesterol. Garlic may help prevent or fight certain cancers. It has antiviral and antibacterial properties which help prevent and fight infections. And garlic may alleviate nasal congestion.
Herbalists and folk healers have used garlic for thousands of years. Ancient Egyptian healers prescribed it to build physical strength, the Greeks used it as a laxative, and the Chinese traditionally used it to lower blood pressure.
And tomatoes are a useful source of vitamin C, beta carotene, folate and potassium. Plus tomatoes are a good source of lycopene, an antioxidant that protects against some cancers.
So besides being a dish FULL of nutrients, Maghmour is beautiful and delicious. If you haven’t ever tried Lebanese food, be adventurous and live a little.
- 1 large eggplant cut into round slices
- 2 large tomatoes finely chopped
- 2 yellow onions thinly sliced
- 1 cup dry chickpeas soak about 1/2 cup of dry chickpeas/garbanzo beans in hot water for about 2 hours or room temperature water, overnight. Then, cook (or pressure cook, I used an InstaPot) the beans until tender
- 1/4 cup olive oil
- 2 tbsp olive oil
- 6 cloves garlic minced
- 1/2 tbsp unsalted tomato paste
- salt to taste
- 1/2 cup water
- 1 tsp dried mint
- 1/4 tsp paprika
- 1/4 cup fresh parsley finely chopped
- flatbread gluten free flatbread if following a gf diet
- Heat a cast iron or a non-stick skillet (medium heat), add the 1/4 cup olive oil and arrange the eggplant slices, sprinkle some salt, paprika and let it brown on one side for about 4-5 minutes.
- Carefully flip the eggplant slices with a pair of tongs, let the slices brown and wilt for another 4-5 minutes. Transfer to a plate and set them aside.
- Heat a wide pan, add the 2 tbsp olive oil, garlic, and yellow onions, sprinkle some salt and sauté for 3-4 minutes.
- Now add the tomatoes, tomato paste, chickpeas, water and dried mint. Stir well and cover and let it simmer for 5 minutes.
- Remove the cover, add the eggplant slices, gently mix, cover and cook for another 7-10 minutes.
- Taste and season accordingly, if required. Add parsley.
- Serve with your favorite toasted flatbread.
Looking for yummy eggplant recipes? Try here!