Moroccan Eggplant with Garbanzo Beans

Moroccan Eggplant with Garbanzo Beans

This vegetarian dish is full of flavor, substantial, and makes a complete nutritious meal high in protein. The blended spices of garam masala make this dish rich tasting without being high in fat, and can be easily found in the spice section of your favorite market.

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:

1. 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.
   
2. 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
   Serving Suggestions
   Serve with
   
   
   • Mediterranean Kale

Healthy Cooking Tips:

Cutting the eggplant and peppers into 1 inch pieces gives the spices a chance to come through in cooking without the vegetables overcooking. This recipe is organized so it can be made quickly. However, when adding the garam masala and turmeric, stir well and give it time to heat up, at least 1 minute, before adding liquid. You will get much more flavor by doing so.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more detailed information on our Food and Recipe Rating System ...

Moroccan Eggplant with Garbanzo Beans 1.00 serving 411.19 grams 309.16 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating molybdenum 124.28 mcg 165.7 9.6 excellent vitamin C 71.52 mg 119.2 6.9 excellent manganese 1.29 mg 64.5 3.8 very good dietary fiber 15.45 g 61.8 3.6 very good folate 230.18 mcg 57.5 3.4 very good vitamin A 2227.26 IU 44.5 2.6 good vitamin B6 (pyridoxine) 0.87 mg 43.5 2.5 good tryptophan 0.13 g 40.6 2.4 good potassium 1086.46 mg 31.0 1.8 good iron 5.22 mg 29.0 1.7 good phosphorus 285.32 mg 28.5 1.7 good copper 0.57 mg 28.5 1.7 good protein 13.99 g 28.0 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Moroccan Eggplant with Garbanzo Beans