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Moroccan Eggplant with Garbanzo Beans

This is a great cold weather dish that is an example of tasty and nutritious a vegetarian dish can be. One serving provides 166% of the Daily Value (DV) for molybdenum, 119%DV for vitamin C, 64% DV for manganese, and 62% DV for fiber.

Prep and Cook Time: 35 minutes Ingredients: 1 large onion, cut in half and sliced thin 5 medium cloves garlic, pressed 1 medium red bell pepper, cut in 1-inch squares 1 medium eggplant, cut into 1-inch pieces pinch of red pepper flakes 2 tsp turmeric ½ tsp garam masala 1 15 oz can garbanzo beans 1 15 oz can lentils, drained 1/2 cup tomato sauce 1-1/4 cups + 1 TBS vegetable broth 1/2 cup raisins 1 TBS chopped fresh cilantro salt and black pepper to taste

Directions:

1. Slice onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties:foodtip,22].
2. Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté onion in broth over medium heat for 5 minutes, stirring frequently. Add garlic, red bell pepper, eggplant, garam masala, and turmeric. Stir to mix well for a minute, and add broth and tomato sauce. Stir again to mix, cover, and cook over medium low heat for 15 minutes, stirring occasionally, or until peppers and eggplant are tender. This is our Stovetop Braising cooking method.
3. Add garbanzo beans, lentils, red chili flakes, and raisins. Simmer for another 5 minutes. Season with salt and pepper. Top with chopped cilantro.

   Serves 4

   Serving Suggestions Serve with

   • 5-Minute Kale

Healthy Cooking Tips:

Cutting the eggplant and peppers into 1-inch pieces gives the spices a chance to come through in cooking without the vegetables overcooking. This recipe is organized so it can be made quickly. However, when adding the garam masala and turmeric, stir well and give it time to heat up, at least 1 minute, before adding liquid. You will get much more flavor by doing so.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Moroccan Eggplant with Garbanzo Beans is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Moroccan Eggplant with Garbanzo Beans 1.00 serving 411.19 grams 309.16 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating molybdenum 124.28 mcg 165.7 9.6 excellent vitamin C 71.52 mg 119.2 6.9 excellent manganese 1.29 mg 64.5 3.8 very good dietary fiber 15.45 g 61.8 3.6 very good folate 230.18 mcg 57.5 3.4 very good vitamin A 2227.26 IU 44.5 2.6 good vitamin B6 (pyridoxine) 0.87 mg 43.5 2.5 good tryptophan 0.13 g 40.6 2.4 good potassium 1086.46 mg 31.0 1.8 good iron 5.22 mg 29.0 1.7 good phosphorus 285.32 mg 28.5 1.7 good copper 0.57 mg 28.5 1.7 good protein 13.99 g 28.0 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Moroccan Eggplant with Garbanzo Beans

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