Low Fat Eggplant Stew Recipe
Ingredients
1 1/4 pounds eggplant, up to 1
2 teaspoons salt, plus more to taste
2 tablespoons olive oil
2 bell peppers, red and yellow
2 onions, cut into 1/2-inch dice
2 cloves garlic, minced
2 pinches saffron threads
2 tablespoons tomato paste
1 3/4 cups water
14 1/2 ounces diced tomatoes, drained, or 4 large plum tomatoes, seeded and diced
15 1/2 ounces chickpeas, drained and rinsed
2 teaspoons chopped fresh thyme
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh basil
freshly ground black pepper, to taste
3/4 cup nonfat plain yogurt, optional
Method
Cut eggplant lengthwise into 3/4-inch slices, then crosswise into 3/4-inch strips.
Place in a colander and toss with 1 teaspoon salt.
Let drain for 30 minutes.
Rinse and pat dry.
Preheat broiler.
On a baking sheet with sides, toss eggplant with 1 tablespoon oil.
Spread into a single layer.
Broil until golden, turning once, about 12 minutes.
Set aside.
Meanwhile, core bell peppers and cut them lengthwise into 1/2-inch-wide strips, then crosswise in half.
In a Dutch oven or wide soup pot, heat remaining 1 tablespoon oil over medium- high heat.
Add bell peppers, onions, garlic and saffron.
Cook, stirring, until onions are lightly browned, 8 to 10 minutes.
Add a little water if needed.
Add tomato paste and 1/4 cup water.
Cook, stirring, until most of the liquid has been absorbed.
Add tomatoes, chickpeas, reserved eggplant, thyme, remaining 1 teaspoon salt and 1 1/2 cups water.
Reduce heat to low and simmer, partly covered, stirring occasionally, until sauce has thickened and vegetables are tender, 15 to 20 minutes.
The stew will keep, covered, in the refrigerator for up to 2 days.
Stir in parsley and basil.
Adjust seasoning with salt and pepper.
Serve, passing yogurt separately, if desired.
:MAKES ABOUT 6 CUPS, FOR 6 SERVINGS.
Calories per serving; 6 grams protein; 6 grams fat 0 gram saturated fat; 28 grams carbohydrate; 760 mg sodium; 0 mg cholesterol; 8 grams fiber
Full List of Stew Recipes
Full List of Oven Recipes
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