SUMMER EGGPLANT STEW
"This wonderful stew captures the earthy flavors of summer thanks to the star ingredient, eggplant, which readily absorbs its companions' flavors. These purple gems pair well with garbanzos, which add a pleasing texture and protein to make it a one-pot meal. The cinnamon, mint and cilantro mixture creates great flavor with a bit of zest."
2 Tbsp. chopped fresh cilantro
2 Tbsp. fresh mint, chopped (plus additional, for garnish)
2 Tbsp. chopped fresh parsley
1/2 tsp. ground cinnamon
Salt to taste
1/2 tsp. freshly ground black pepper
2 Tbsp. extra virgin olive oil
1 medium eggplant (about 1 lb), partially peel in strips and cut into (1 1/2-inch) cubes
1 medium onion, chopped
4 to 5 cloves garlic, minced
1 (15 oz) can garbanzo beans, rinsed and drained
1 (15 oz) can no salt added diced tomatoes, not drained (the equivalent (about 2 cups) of fresh tomatoes may be substituted)
3/4 cup water
4 cups cooked brown rice (for serving)
Combine cilantro, mint, parsley, cinnamon, salt and pepper in small bowl and set aside.
In large skillet heat olive oil over medium heat. Add eggplant, onion and garlic and saute until golden brown, about 5 minutes.
Add garbanzos and tomatoes and continue sauteing for an additional 5 minutes.
Sprinkle with herb mixture. Add 3/4 cup water and bring to boil. Reduce heat to low. Cover and simmer for about 30-40 minutes.
Top with a sprinkle of fresh mint and serve over bed of brown rice.
SERVING SUGGESTION:
Serve on a bed of rice so the vegetables' sauce will be partially absorbed by the rice. The recipe makes a great light meal by itself or you can add a slice of roasted chicken breast and a green garden salad to make it even heartier."
ABOUT EGGPLANT:
Eggplant, also known aubergine, is in the nightshade family along with potatoes, tomatoes and peppers. It is believed to have been domesticated in southeast Asia - perhaps India, China, Burma, or Thailand - as long as 4000 years ago. Its early use was probably as much medicinal as it was for a food. Examining eggplants carefully at the market will help you avoid getting one that is bitter. For eggplants, bigger is not necessarily better. Look for small to medium fruit; these have milder flavor, tender skin and fewer seeds. Choose eggplants that are heavy for their size and with blemish-free skin. They should feel firm, have no tan patches or bruises and the fuzzy caps on the stem should be green with no mold.
Makes 6 servings (1 cup stew with 3/4 cup rice each)
Per serving: 295 calories, 7 g total fat (1 g saturated fat), 51 g carbohydrate, 9 g protein, 9 g dietary fiber, 117 mg sodium.
Adapted from source: The American Institute for Cancer Research (AICR)
"This wonderful stew captures the earthy flavors of summer thanks to the star ingredient, eggplant, which readily absorbs its companions' flavors. These purple gems pair well with garbanzos, which add a pleasing texture and protein to make it a one-pot meal. The cinnamon, mint and cilantro mixture creates great flavor with a bit of zest."
2 Tbsp. chopped fresh cilantro
2 Tbsp. fresh mint, chopped (plus additional, for garnish)
2 Tbsp. chopped fresh parsley
1/2 tsp. ground cinnamon
Salt to taste
1/2 tsp. freshly ground black pepper
2 Tbsp. extra virgin olive oil
1 medium eggplant (about 1 lb), partially peel in strips and cut into (1 1/2-inch) cubes
1 medium onion, chopped
4 to 5 cloves garlic, minced
1 (15 oz) can garbanzo beans, rinsed and drained
1 (15 oz) can no salt added diced tomatoes, not drained (the equivalent (about 2 cups) of fresh tomatoes may be substituted)
3/4 cup water
4 cups cooked brown rice (for serving)
Combine cilantro, mint, parsley, cinnamon, salt and pepper in small bowl and set aside.
In large skillet heat olive oil over medium heat. Add eggplant, onion and garlic and saute until golden brown, about 5 minutes.
Add garbanzos and tomatoes and continue sauteing for an additional 5 minutes.
Sprinkle with herb mixture. Add 3/4 cup water and bring to boil. Reduce heat to low. Cover and simmer for about 30-40 minutes.
Top with a sprinkle of fresh mint and serve over bed of brown rice.
SERVING SUGGESTION:
Serve on a bed of rice so the vegetables' sauce will be partially absorbed by the rice. The recipe makes a great light meal by itself or you can add a slice of roasted chicken breast and a green garden salad to make it even heartier."
ABOUT EGGPLANT:
Eggplant, also known aubergine, is in the nightshade family along with potatoes, tomatoes and peppers. It is believed to have been domesticated in southeast Asia - perhaps India, China, Burma, or Thailand - as long as 4000 years ago. Its early use was probably as much medicinal as it was for a food. Examining eggplants carefully at the market will help you avoid getting one that is bitter. For eggplants, bigger is not necessarily better. Look for small to medium fruit; these have milder flavor, tender skin and fewer seeds. Choose eggplants that are heavy for their size and with blemish-free skin. They should feel firm, have no tan patches or bruises and the fuzzy caps on the stem should be green with no mold.
Makes 6 servings (1 cup stew with 3/4 cup rice each)
Per serving: 295 calories, 7 g total fat (1 g saturated fat), 51 g carbohydrate, 9 g protein, 9 g dietary fiber, 117 mg sodium.
Adapted from source: The American Institute for Cancer Research (AICR)
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