Lunch

Aubergine and Chickpea Stew with Harissa and Couscous

Name: Aubergine and Chickpea Stew with Harissa and Couscous
Prep time: 30 min
Total time: 30 min
Yield: 2 servings
Ingredients: 300 g Aubergine; 480 g Chickpeas, tinned and drained; 400 g Chopped tomatoes, tinned; 100 g Onion; 2 cloves, about 6 g Garlic; 4 tsp (24 g) Harissa paste; 15 g Olive oil; 240 g Cooked couscous; 1 tsp Ground cumin; A handful Fresh coriander

Aubergine cooked until it collapses into a harissa and tomato sauce with chickpeas, over couscous. Plant-based, 26 g of protein and 589 kcal.

Calories: 589kcal
Protein: 26g
Fat: 17g
Carbs: 84g

Per serving, makes 2. 30 minutes of work. Published 8 September 2026.

Allergens

Gluten

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Aubergine300 g
Chickpeas, tinned and drained480 g
Two 400 g tins, drained. Drained weight. A 400 g tin drains to about 240 g.
Chopped tomatoes, tinned400 g
Onion100 g
Garlic2 cloves, about 6 g
Harissa paste4 tsp (24 g)
Olive oil15 g
Cooked couscous240 g
Cooked weight.
Ground cumin1 tsp
Fresh corianderA handful

Method

Cut the aubergine into 3 cm chunks and fry in the oil over a high heat for eight minutes, turning, until browned on most sides. It will look dry; keep going.
Add the chopped onion and cook for five minutes, then the garlic, cumin and harissa for one minute.
Add the tomatoes and chickpeas with half a tin of water. Simmer for fifteen minutes until the aubergine is completely soft and the sauce has thickened.
Serve over the couscous with the coriander torn over.

Worth knowing

Aubergine drinks oil in the first minute and then gives it back as it cooks. Fifteen grams is enough if you resist adding more when it looks dry at the start.
Couscous carries a gluten flag. Cooked quinoa or rice in its place makes the dish gluten-free at similar numbers.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.