Diabetic, Gluten Free & Heart Healthy
This tasty Mediterranean stew features eggplant and chickpeas, two nutrition powerhouses that may help with weight loss and appetite control. Chickpeas are a great vegetarian source of protein, and low-fat, high-fiber eggplant is packed with antioxidants.
Ingredients
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1 1/2 lbs eggplant, cubed
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1/8 tsp salt
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1 Tbsp olive oil
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1 large yellow onion, chopped
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1 green bell pepper, chopped
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1 carrot, peeled and chopped
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6 large garlic cloves, minced
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2 dried bay leaves
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1 1/2 tsp smoked paprika
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1 tsp ground coriander
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1 tsp dried oregano
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1 tsp ground cinnamon
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Black pepper to taste
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1 can (28 oz) chopped tomatoes
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2 cans (15 oz each) chickpeas, rinsed and drained
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1 cup water
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Chopped fresh parsley, for garnish
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Low-fat Greek yogurt, for garnish (gluten free if needed) (optional)
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Preparation
Preheat oven to 400°.
Set a colander over a large bowl. Add the eggplant cubes to the colander and sprinkle with salt. Set aside for 20 minutes. Rinse with water and pat dry.
In an ovenproof pot, heat the oil over medium-high heat until hot. Add the onion, bell pepper and carrot and cook for 2 minutes, stirring occasionally. Add the garlic, bay leaves, paprika, coriander, oregano, cinnamon and black pepper and sauté about 1 minute.
Add the eggplant, tomatoes, chickpeas and water. Bring to a boil and cook for 10 minutes, stirring often. Remove from heat, cover and transfer to oven.
Cook for 45 minutes, or until eggplant is tender (check during cooking, if mixture starts to dry, add 1/4 cup water). Remove bay leaves.
Serve garnished with parsley and a dollop of yogurt, if desired.
Nutrition Facts
Serves 6
Serving size: 1 cup
Per Serving: Calories: 242; Fat: 4g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 244mg; Carbohydrates: 39g; Fiber: 12g; Protein: 10g
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Date Last Reviewed: March 15, 2021
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD
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