Italian Eggplant Ragout
The meaty texture of eggplant makes it an ideal ingredient in vegetarian entrees, 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.
Ingredients
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2 medium eggplants, halved
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2 tablespoons salt
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2 tablespoons olive oil
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1 large onion, chopped (2 cups)
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2 cloves garlic, minced (2 teaspoons)
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1 15 ounce can diced tomatoes, drained
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1 15 ounce can chickpeas, rinsed and drained
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2 tablespoons capers
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1 teaspoon sugar
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1/4 cup chopped fresh parsley
Directions
1.
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.
2.
Heat olive oil in large saucepan over medium heat. Add onion, and saute 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.
Nutrition information
Calories 197, Total Fat 5.5 g, Saturated Fat 1 g, Sodium 681 mg, Carbohydrate 33 g, Fiber 10 g, Protein 6 g, Sugars 8 g
Percent Daily Values are based on a 2,000 calorie diet
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