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Eggplant and Pepper Casserole with Rice

 

A simple, yet scrumptious casserole made with eggplant, bell peppers and juicy tomatoes.
42

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

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
*

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

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 317g (11.2 oz)
Amount per Serving
Calories 26629% of calories from fat
 % Daily Value *
Total Fat 9g 13%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 411mg 17%
Total Carbohydrate 15g 15%
Dietary Fiber 4g 16%
Sugars g
Protein 11g
Vitamin A 33% Vitamin C 94%
Calcium 5% Iron 13%
* based on a 2,000 calorie diet How is this calculated?

 

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