It very necessary we know the nutritional value of the eggplant and some of the key ingredients used before making the recipe.
Health Benefits of Greek-Style Eggplant Recipe
As said earlier, eggplants are packed with lots of healthy vitamins and minerals.
Here are the interesting benefits of eggplant:
- This ancient plant contains lots of vitamins and minerals. They’re a great source of vitamin C, vitamin K, vitamin B6, fiber, thiamine, niacin, manganese, phosphorus, magnesium, copper, folic acid, potassium, and more.
- Eggplant can help with digestion. The fiber content makes this plant unique because it improves your gastrointestinal health, and also helps in weight loss.
- It helps prevent cancer.
- It increases brain function. Eggplants are loaded with natural chemicals called phytonutrients, which have been known to improve mental health.
Ingredients for this Eggplant Stew
This recipe contains three key ingredients–eggplant, chickpeas, and canned tomatoes–paired with a few spices and some extra virgin olive oil.
Here’s what you’ll need:
- Eggplant- about 1 ½ pound
- Yellow onion, green pepper, carrot, and garlic
- Spices and such- dry bay leaf, dry oregano, sweet paprika (or smoked paprika if you prefer), coriander, cinnamon, hint of turmeric, and black pepper.
- Extra Virgin Olive Oil.
- Tomatoes- diced tomatoes with their juices bring this stew together and provides sweetness and beautiful umami.
- Fresh Parsley (optional)- If you have it, a little fresh parsley or mint is a great garnish to add to this dish.
- Chickpeas- canned chickpeas are a great option here. They’re ready to use, no need to soak overnight.
Greek-style eggplant recipe:
Step 1: Salt eggplant
- Diced your eggplant into cubes or large bite-size pieces.
- Sprinkle on it some kosher salt and leave it in a large colander or over a bowl.
- Leave for 20 to 30 minutes or up to 1 hour, then rinse and pat dry.
Step 2: Sautee chopped onions, veggies, and spices
- In the dip pan, hot your extra virgin olive oil and add onions, peppers, and carrots.
- Toss around for a few minutes, then stir in garlic, bay leaf, and spices (paprika, coriander, paprika, coriander, cinnamon, turmeric, and black pepper).
- Allow simmering to bring out the fragrant.
Step 3: Add chopped tomatoes, eggplant, and chickpeas and bring to a boil
- You can now pour in the chopped tomatoes, chickpeas (and chickpea liquid or water), and eggplant.
Step 4: Transfer to oven
- Cover the eggplant stew and transfer it to a 400 degree heated oven. Allow it to cook to tender for 45 minutes or so. Be sure to check on the eggplant stew part-way through cooking, adding a little liquid if you feel it needs it.
- When ready, fish the eggplant stew with a generous drizzle of good extra virgin olive oil Add a garnish of fresh parsley, if you like.
- 1.5 lb eggplant, cut into cubes
- Extra Virgin Olive Oil
- 1 large yellow onion, chopped
- 1 green bell pepper, stem, and innards removed, diced
- 6 large garlic cloves, minced
- 1 carrot, chopped
- 2 dry bay leaves
- 1 to 1 ½ tsp sweet paprika OR smoked paprika
- 1 tsp organic ground coriander
- Kosher salt
- 1 tsp dry oregano
- ¾ tsp ground cinnamon
- ½ tsp organic ground turmeric
- Fresh herbs such as parsley and mint for garnish
- ½ tsp black pepper
- 1 28-oz can chopped tomato
- 2 15-oz cans chickpeas, reserve the canning liquid
- Heat oven to 400 degrees F.
- Place eggplant cubes in a colander over a large bowl, and sprinkle with salt. Set aside for 20 minutes or so to allow the eggplant to “sweat out” any bitterness. Rinse with water and pat dry.
- In a large braiser, heat ¼ cup extra virgin olive oil over medium-high until shimmering but not smoking. Add onions, peppers, and chopped carrot. Cook for 2-3 minutes, stirring regularly, then add garlic, bay leaf, spices, and a dash of salt. Cook another minute, stirring until fragrant.
- Now add eggplant, chopped tomato, chickpeas, and reserved chickpea liquid. Stir to combine.
- Bring to a rolling boil for 10 minutes or so. Stir often. Remove from stovetop, cover, and transfer to oven.
- Cook in the oven for 45 minutes until eggplant is fully cooked through to very tender. (While eggplant is braising, be sure to check once or twice to see if more liquid is needed. If so, remove from the oven briefly and stir in about ½ cup of water at a time.)
- When eggplant is ready, remove from oven and garnish with fresh herbs (parsley or mint). Serve hot or at room temperature with a side of Greek yogurt.