This relatively inexpensive and easy-to-prepare dish is a great way to enjoy a rainbow of
vegetables in one meal or as a side to an entrée. The rich flavor of this meal can be
enjoyed warm or cold. This dish is rich in antioxidants and phytonutrients, which are compounds
responsible for the vibrant colors of fruits and vegetables and have a variety of surprising health
benefits! For example, eggplants are rich in a family of antioxidants called “anthocyanins”, which
may help to prevent cognitive decline, cancer, cardiovascular disease, diabetes, and
inflammation!
Servings: 5 servings
Serving Size: 1 cup
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients:
1 medium eggplant (1 lb), diced
2 cloves garlic, peeled
2 Tablespoons canola oil
1 small yellow onion, diced
2 medium bell peppers, diced
4 oz canned low-sodium tomato sauce
½ cup reserved water from boiled eggplant
1 teaspoon ground oregano
1 teaspoon Kosher salt
½ teaspoon black pepper
¼ cup fresh cilantro leaves, chopped
Directions:
1. In a large pot, bring ½-¾ pot water to boil – enough to be able to submerge diced eggplant. When water comes to a boil, add diced eggplant and two peeled garlic cloves and parboil about 7-10 minutes until eggplant is softened and not mushy. Once softened, turned off heat. Drain cooked eggplant and garlic, reserving at least ½ cup cooking water. Slice garlic cloves once cool enough to handle.
2. In a separate sauté pan, heat oil on medium heat. Add onion and bell peppers and cook stirring occasionally until onion is translucent and peppers softened, about 5-7 minutes.
3. Add tomato sauce, ½ cup reserved water from boiled eggplant, cooked eggplant, garlic clove slices, oregano.
4. Simmer on low heat for about 10 minutes until sauce is a bit thickened and vegetables very soft. Add salt and black pepper as noted or to taste.
5. Add fresh cilantro to dish for garnish. Serve with cooked white or brown rice.
Note: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website. If you think you may have a medical emergency, immediately call your doctor or dial 911.
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