Eggplant & Pepper Casserole with Rice
A simple, yet scrumptious casserole made with eggplant, bell peppers and juicy tomatoes.
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 ½ | cups |
brown rice
|
|
| 3 | tablespoons |
olive oil
or vegetable oil |
|
| 1 | each |
eggplant
(about 12 oz), cut into 1/2 inch cubes |
*
|
| 1 | each |
onions
diced |
|
| 1 | each |
green bell peppers
cut into 1/2 inch squares |
|
| 1 | each |
sweet red bell peppers
or yellow, cut into 1/2 inch squares |
|
| 4 | medium |
tomatoes
or 16 ounce can, peeled, seeded and cut into large pieces |
|
| 4 | teaspoons |
cumin
ground |
|
| 1 | teaspoon |
coriander
ground |
|
| ½ | teaspoon |
turmeric
|
|
| ½ | teaspoon |
ginger
ground |
|
| ¼ | teaspoon |
cinnamon
|
|
| ¼ | teaspoon |
cayenne pepper
|
|
| ½ | teaspoon |
black pepper
|
|
| ¼ | cup |
cilantro
chopped |
|
| ¼ | cup |
parsley leaves
chopped |
|
| 1 | teaspoon |
salt
|
|
| 3 | cups |
water
|
|
| 1 | x |
cilantro
leaves for garnish |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 355 | ml |
brown rice
|
|
| 45 | ml |
olive oil
or vegetable oil |
|
| 1 | each |
eggplant
(about 12 oz), cut into 1/2 inch cubes |
*
|
| 1 | each |
onions
diced |
|
| 1 | each |
green bell peppers
cut into 1/2 inch squares |
|
| 1 | each |
sweet red bell peppers
or yellow, cut into 1/2 inch squares |
|
| 4 | medium |
tomatoes
or 16 ounce can, peeled, seeded and cut into large pieces |
|
| 2E+1 | ml |
cumin
ground |
|
| 5 | ml |
coriander
ground |
|
| 2.5 | ml |
turmeric
|
|
| 2.5 | ml |
ginger
ground |
|
| 1.3 | ml |
cinnamon
|
|
| 1.3 | ml |
cayenne pepper
|
|
| 2.5 | ml |
black pepper
|
|
| 59 | ml |
cilantro
chopped |
|
| 59 | ml |
parsley leaves
chopped |
|
| 5 | ml |
salt
|
|
| 7.1E+2 | ml |
water
|
|
| 1 | x |
cilantro
leaves for garnish |
*
|
Directions
Rinse rice, cover with warm water and set aside while preparing vegetables. Preheat oven to 375℉ (190℃).
Heat oil in a wide skillet, add eggplant and onion and sauté rapidly to distribute oil. Cook until eggplant is somewhat tender, about 15 minutes.
Add bell peppers, tomatoes, spices, cilantro and parsley. Drain rice and add to vegetables along with salt. Cook for several minutes, stirring frequently; then add water and bring to a boil.
Transfer mixture to baking dish , cover with foil and bake until rice is done, about 45 minutes.
Garnish with fresh cilantro leaves. Serves 6.
Per serving: 249 cal; 4 g prot; 7 g fat; 40 g carb; 0 chol; 195 mg sod; 6 g fiber; vegan
