The eggplant recipe is rich with the flavors of the Mediterranean.
Eggplant recipes are a perfect part of a Mediterranean diet because they go so well with the flavors found in that part of the world.
This is one of our easy eggplant recipes that I think you will love. The combination of eggplant, tomatoes and the warm herbs of Italy is a combination that can’t be beat. It is both healthy and delicious.
I love to “redesign” recipes. The original recipe above uses eggplant. You can also use half eggplant and half zucchini, which is the version shown in the image. I prefer the recipe done that way, as I really love zucchini. I use 1 small eggplant and 2 zucchini. Cook the zucchini together with the eggplant and onion.
You can also replace the stewed tomatoes with an equal amount of fresh tomatoes. It works quite well.
This is a great recipe to make when all of these ingredients are in season and available fresh locally. Local produce is the best. It’s healthier for us because it arrives on your table much faster than produce that travels hundreds or even thousands of miles to get to you.
This is one of my favorite ways to prepare eggplant. It is super healthy and makes a wonderful vegetarian main course served over cooked brown rice or, even healthier, cooked quinoa. Or use it as a side dish with beef, chicken or fish.
Eggplant is such a signature vegetable in Mediterranean cooking and the Mediterranean diet. Italians eat it a lot of course, but you will also find healthy eggplant recipes in Greek cooking and cuisines throughout the Middle East.
Eggplant Recipe with Peppers, Tomatoes and Herbs
Ingredients
- 1 eggplant, medium, cubed
- 1 onion, medium, chopped
- 4 tablespoons olive oil
- 1 red pepper, chopped
- 2 cups stewed tomatoes, chopped
- 1/2 teaspoon basil, dried
- 1/2 teaspoon oregano, dried
- 1/2 teaspoon salt, or less if you prefer
- 1 dash pepper
Instructions
- Sauté the eggplant and onion in oil until tender. Add the red or green pepper, herbs, tomatoes, salt and pepper. Simmer for 10 minutes. Taste to see if the seasoning is to your liking and adjust if necessary.
Nutrition
Makes 4 servings.
Serve over hot brown rice or cooked quinoa. Both are gluten free. Of course you can also serve it over pasta if you prefer. I just find the brown rice or quinoa healthier than pasta.
I get a little decadent and sprinkle the top with grated Parmesan cheese. You can also use Romano or Feta cheese, or just leave it as is. For an ooey gooey treat, leave the mixture in the pan, or place it in a heat proof baking dish and add grated mozzarella cheese to the top. Place it under the broiler for a few minutes to melt the cheese until it is slightly brown and totally melted. It’s heavenly.
Tip:
Eggplant can be a little sponge that loves to soak up oil, so it’s important to make sure the oil is nice and hot (on medium high heat) before you add the vegetables. If you add the vegetables (especially the eggplant) when the oil is still cold or cool they will absorb too much oil. Once the oil is hot the vegetables will cook nicely without the sponge effect.
This is a wonderful diabetic recipe on its own. If you are diabetic though, it is the rice or quinoa you need to limit. Served on its own, the recipe is great for those with diabetes. This recipe is also gluten free and quite low carb, although tomatoes are not allowed on the first stages of an Atkins low carb diet.
Look here for another delicious eggplant recipe you may want to try – classic eggplant parmesan.
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Loved it!! The only change I made was the addition of 1 teaspoon of minced garlic.
It’s Italian!! Gotta have garlic.!