I love the World's Healthiest Foods site, it is so full of nutritional information and new ways to cook foods. This week I randomly picked up an eggplant with hopes to use it and found this delicious recipe online. Sure I could just make eggplant parmesean like I alwasys do, but this is an exciting opportunity to try something different, healthy, and with an international flair. Mangia!
Moroccan Eggplant with Garbanzo Beans
This is a great cold weather dish that is an example of tasty and nutritious a vegetarian dish can be. One serving provides 166% of the Daily Value (DV) for molybdenum, 119%DV for vitamin C, 64% DV for manganese and 62% DV for fiber.
Prep and Cook Time: 35 minutes Ingredients:
1 large onion cut in half and sliced thin
5 medium cloves garlic, pressed
1 medium red bell pepper cut in 1 inch squares
1 medium eggplant, cut into 1 inch pieces
pinch of red pepper flakes
2 tsp turmeric
½ tsp garam masala
1 15oz can garbanzo beans
1 15oz can lentils, drained
½ cup tomato sauce
1¼ cups + 1 TBS vegetable broth
½ cup raisins
1 TBS chopped fresh cilantro
salt & black pepper to taste
Directions:
Slice onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic, red bell pepper, eggplant, garam masala, and turmeric. Stir to mix well for a minute, and add broth and tomato sauce. Stir again to mix, cover, and cook over medium low heat for 15 minutes, stirring occasionally, or until peppers and eggplant are tender. This is our Stove Top Braising cooking method.
Add garbanzo beans, lentils, red chili flakes, and raisins. Simmer for another 5 minutes. Season with salt and pepper. Serve sprinkled with chopped cilantro.
Serves 4
This is a great cold weather dish that is an example of tasty and nutritious a vegetarian dish can be. One serving provides 166% of the Daily Value (DV) for molybdenum, 119%DV for vitamin C, 64% DV for manganese and 62% DV for fiber.
Prep and Cook Time: 35 minutes Ingredients:
1 large onion cut in half and sliced thin
5 medium cloves garlic, pressed
1 medium red bell pepper cut in 1 inch squares
1 medium eggplant, cut into 1 inch pieces
pinch of red pepper flakes
2 tsp turmeric
½ tsp garam masala
1 15oz can garbanzo beans
1 15oz can lentils, drained
½ cup tomato sauce
1¼ cups + 1 TBS vegetable broth
½ cup raisins
1 TBS chopped fresh cilantro
salt & black pepper to taste
Directions:
Slice onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic, red bell pepper, eggplant, garam masala, and turmeric. Stir to mix well for a minute, and add broth and tomato sauce. Stir again to mix, cover, and cook over medium low heat for 15 minutes, stirring occasionally, or until peppers and eggplant are tender. This is our Stove Top Braising cooking method.
Add garbanzo beans, lentils, red chili flakes, and raisins. Simmer for another 5 minutes. Season with salt and pepper. Serve sprinkled with chopped cilantro.
Serves 4
With this delicious, easy-to-prepare recipe you can include kale as part of your Healthiest Way of Eating in a matter of minutes. Kale is one of the healthiest vegetables around with one serving of Mediterranean Kale providing you with 409% of the daily value (DV) for vitamin C, 358% DV for vitamin A and 80% DV for manganese. Enjoy!
Prep and Cook Time: 15 minutes Ingredients:
2 medium bunches kale, chopped, about 12 cups
Mediterranean Dressing
2 TBS lemon juice
1 tsp soy sauce
3 medium cloves garlic, pressed
extra virgin olive oil to taste
salt & black pepper to taste
Directions:
Chop garlic and let sit for 5 minutes to bring out its health-promoting properties.
Fill bottom of steamer with 2 inches of water and bring to boil.
While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices. Let kale sit for at least 5 minutes to bring out it health-promoting properties.
When water comes to a boil add kale to steamer basket and cover. Steam for 5 minutes.
Transfer to a bowl and toss with Mediterranean Dressing ingredients. Mediterranean Dressing does not have to be made separately. For the best flavor it is best to toss with dressing while kale is still hot.
Serves 4
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