Braised Eggplants, Baby Roma Tomato & Butterbeans
This is an easy dish to make. Start to finish is less than an hour.
Serves 2. If you are looking to add some protein, this meal can add 35 grams of protein per eggplant if you have it with the sourdough bread. If you pair it with wild rice, then it’s about 26 grams per serving.
Prep time 20 minutes | Cook time 25 minutes
Ingredients
2 medium eggplants, halved lengthways – 10 grams of protein
3 tablespoons olive oil – 6 – 9 grams of protein
Salt & pepper
1/2 large red onion, sliced – 0.5 gram of protein
1.5 cloves garlic, sliced
1 tablespoon Seven Spices
1 tablespoon Tomato Paste – 0.75 grams of protein
1 x 400 g tin Baby Roma Tomatoes – 1 gram of protein
1 x 400 g tin Lima Beans – rinsed – 9 grams of protein
Handful of cilantro, roughly chopped
Yogurt Dressing
1 tbsp za’atar
1 lemon
1 cup natural yogurt – 9 grams of protein
On the side…
The original recipe I worked with suggested this could be served with couscous or wild rice. I preferred serving this with a few slices of Sourdough bread, which is yummy and is a fun way of cleaning up the last bits off your plate (4 slices) = 32 grams of protein. 16 grams of protein per person.
As an FYI, Sourdough bread contains higher levels of vitamins, minerals, and antioxidants than other breads. It also contains lower levels of phytate and therefore allows your body to absorb the nutrients it contains more easily than those in regular bread so since I am writing this to remind myself how much I am learning, choose the Sourdough bread and at least eat something that is delicious and nutritious for you. The whole point of eating better is to eat better 🙂
Next time I make this, I’m going to try it with a wild rice.
Instructions
Preheat oven to 425 F
Cup the eggplant in half and lay cut side up on a baking tray. Drizzle or brush evenly with 2 teaspoons of olive oil & season with salt & pepper.
Roast for 20 – 25 minutes, until golden and cooked through.
Then you have some time to get things coordinated. This comes together fast so this is an easy time to prep everything and still not feel too rushed. I waited until there was about 10 minutes left before the eggplants were ready to begin but I had all my ingredients measured and prepared at this point.
Place a large frying-pan over a medium-high heat and add the olive oil, onion, garlic and a good pinch of salt.
Cook this up – stirring for 2 minutes, then add the Seven Spices, tomato paste and cook for another 30 seconds before adding the baby roma tomatoes and 1 cup water. Turn the heat to medium, and simmer for 5 minutes. Season to taste.
Once the eggplants are ready, add them to the pan and really get them into the sauce, spooning it over them.
Let that cook for a couple of minutes then add the butterbeans and cilantro, just moving them into the dish a little bit but still remaining visible on top.
Serve with the za’atar, lemon and the yogurt and some sourdough bread.
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