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Eggplant Bowl with Mint + Cilantro Chutney
5 from 3 votes

Eggplant Bowl with Mint + Cilantro Chutney

Enjoy this plated Eggplant Bowl that is full middle eastern flavor with its Mint Cilantro Chutney.
Prep Time30 mins
Cook Time30 mins
Total Time1 hr
Servings: 6 servings
Calories: 433kcal

Ingredients

Eggplant and Red Pepper Sauce:

  • 2 medium eggplants
  • olive oil
  • nonstick cooking spray
  • 1 large red onion finely chopped
  • 6 cloves garlic minced
  • 2 red bell peppers seeded and finely chopped
  • 3 green onions chopped
  • 2-3 tablespoon tomato paste
  • 15 oz diced tomatoes one 15 oz can
  • 1 teaspoon paprika
  • ½ teaspoon cumin
  • 1 teaspoon red chili flakes more or less depending on how much heat you like
  • salt + pepper to taste

Mint + Cilantro Chutney:

  • ½ cup fresh mint packed
  • ½ cup fresh cilantro packed
  • 1 green onion chopped
  • 1 inch piece fresh ginger peeled and sliced
  • 1 clove garlic
  • 2 tablespoon apple cider vinegar
  • 1 tablespoon honey or sweetener or choice
  • salt to taste

For Serving:

  • 2 cups cooked rice of choice I used a rice medley from Trader Joe's
  • 14 oz garbanzo beans one 14 oz can, drained and rinsed
  • Plain low-fat yogurt

Instructions

  • Preheat your broiler. Wash eggplant and slice into rounds that are approximately 1/4-inch thick. On a large work surface spread out paper towels and lay out sliced eggplant rounds in an even layer. Sprinkle with salt and allow the eggplant to sit for approximately 15 minutes to draw out moisture. When time is up, wipe excess liquid and salt with a paper towel.
  • Meanwhile, line a large baking sheet (I needed 2) with foil and spray with non-stick cooking spray. Cover with a single layer of sliced eggplant and broil each side for approximately 5-6 minutes or until the eggplant starts to brown. When first sheet of eggplant is finished, put in second sheet and repeat the same process.
  • When done, stack the eggplant rounds on top of each other (like a tower) and wrap them with foil. Allow eggplant tower packets to sit for at least 5 minutes or so. Open the foil and carefully (it will be hot!) peel off the eggplant skin. The skin should come off quite easily.
  • Over medium heat, heat 1 tablespoon olive in a large sauté pan. Add the red onions and sauté for a few minutes until they start to soften, stirring occasionally. Add the garlic and red pepper to the pan and mix well. Continue to cook for an additional 5 minutes. Increase heat to medium-high and add remaining ingredients to the pan: eggplant, green onion, tomato paste, diced tomatoes and juice, paprika, cumin and salt and pepper. Mix well. Cook for 3-4 minutes, stirring constantly, before turning off heat and transferring sauce to a blender or food processor. Pulse eggplant mixture until desired consistency is reached. Set aside.
  • In a food processor or high-speed blender prepare the chutney. Add all ingredients and blend until smooth; if you find that it is difficult to blend, add small amounts of water, 1 tablespoon at a time. Season to taste.
  • Prepare chutney by blending all ingredients with and immersion blender or food processor until smooth. If you find the ingredients are difficult to blend, add water, 1/2 tablespoon at a time, to thin out sauce. You may need to adjust the seasonings. To make the yogurt sauce, mix 1/2 cup yogurt with 1 tablespoon of the chutney.
  • Serve eggplant and pepper sauce and chutney over rice and chickpeas.

Notes

Here is the immersion blender I used.

Nutrition

Calories: 433kcal | Carbohydrates: 90g | Protein: 13g | Fat: 2g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 72mg | Potassium: 981mg | Fiber: 13g | Sugar: 16g | Vitamin A: 2050IU | Vitamin C: 68.1mg | Calcium: 113mg | Iron: 4.4mg
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