Archive for February, 2012

Eggplant and Black Bean Casserole

Wednesday, February 1st, 2012

Black beans are always delicious. When you add eggplant the result is a meal that can only be described as “I want more.” This vegan and vegetarian casserole is low in cholesterol and high in flavor.

Ingredients:

1-1/3 tbsp vegetable oil

1 tsp salt (optional)

2 small onions, sliced

3/4 lb eggplant, cut into 2x.5 in. pieces

1 can (15 oz) black beans, rinsed and drained

1 tsp turmeric, or curry powder

1-1/2 tsp cumin seed

1 tsp chili pepper flakes

12 cloves garlic, thickly sliced

1-1/2 cups Italian style peeled tomatoes, coarsely chopped

1-1/2 tsp fennel seed

2 tsp dry mustard

2 tbsp cilantro, or parsley, chopped

Directions:

Heat oil in a heavy nonstick skillet or flameproof casserole over high heat. Cook cumin seed 15 seconds or until dark brown. Stir in fennel. Immediately add onions and garlic and reduce heat to medium high. Sauté 5 minutes, stirring frequently, until onions and garlic are golden. Stir in next 4 ingredients. Add eggplant and reduce heat to medium. Cook 5 minutes, stirring occasionally, until eggplant softens. Stir in tomatoes and
simmer 5 minutes, stirring constantly, until tomatoes are hot. Stir in black beans. Reduce heat to low and simmer 5 minutes or until sauce thickens. Sprinkle with cilantro.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 220; % Calories From Fat 25.4%; Total Fat 6.2g; Saturated Fats 0.5g; Mono-unsaturated Fats 1.3g; Poly-unsaturated Fats 3.9g; Cholesterol 0mg; Sodium 1000mg; Total Carbohydrates 34g; Dietary Fiber 13g; Sugar 5.9g; Protein 9.8g

More Information:

Vitamins:

Thiamin B1 0.27 mg
Vitamin A 360 IU
Vitamin K 8.8 mcg
Vitamin E 2.7 mg
Pantothenic Acid 0.63 mg
Vitamin B6 0.42 mg
Riboflavin B2 0.24 mg
Choline 19 mg
Vitamin D 0 IU
Vitamin C 18 mg
Vitamin B12 0 mcg
Niacin B3 2.3 mg

Minerals:

Sodium 1000 mg
Zinc 1.2 mg
Copper 0.42 mg
Calcium 130 mg
Iron 4.5 mg
Manganese 0.91 mg
Magnesium 78 mg
Phosphorus 200 mg
Fluoride 4.7 mcg
Potassium 850 mg
Selenium 5.8 mcg