The meaty texture of eggplant makes it an ideal ingredient in vegetarian entrées, and its antioxidant content makes it a nutritional powerhouse. Eggplant is rich in a phenolic compound called chlorogenic acid, a potent free-radical scavenger that confers antiviral, antimicrobial, and cholesterol-lowering benefits. Prep tip: Salting the eggplant before cooking it draws out any bitter juices and helps the vegetable hold its shape when cooked.
- 2 medium eggplants, halved
- 2 Tbs. salt
- 2 Tbs. olive oil
- 1 large onion, chopped (2 cups)
- 2 cloves garlic, minced (2 tsp.)
- 1 15-oz. can diced tomatoes, drained
- 1 15-oz. can chickpeas, rinsed and drained
- 2 Tbs. capers
- 1 tsp. sugar
- 1/4 cup chopped fresh parsley
Scoop out center and seeds of eggplant halves. Cut eggplants into 3/4-inch dice. Toss with salt in bowl, and let stand 30 minutes. Drain, rinse well, and pat dry.
Heat olive oil in large saucepan over medium heat. Add onion, and sauté 5 minutes, or until softened. Add garlic, and cook 1 minute more, or until fragrant. Stir in tomatoes, chickpeas, and eggplants. Reduce heat to medium-low, and cook 15 minutes, or until eggplants are tender but not mushy. Stir in capers and sugar, and cook 2 minutes more. Fold in parsley, and season with black pepper.
- Calories: 197
- Carbohydrate Content: 33 g
- Fat Content: 5.5 g
- Fiber Content: 10 g
- Protein Content: 6 g
- Saturated Fat Content: 1 g
- Sodium Content: 681 mg
- Sugar Content: 8 g