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Eggplant Bliss Bowl with Mint and Cilantro Chutney - a delicious and light vegetarian meal! by Lisa Lin of healthynibblesandbits.com
4.75 from 4 votes
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Servings: 4
Author: Lisa Lin

Eggplant Bliss Bowl with Mint and Cilantro Chutney

This eggplant bliss bowl is packed flavor and it makes a great weeknight meal. Adapted from Tony Singh's Tasty.
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes

Ingredients

Eggplant & Red Pepper Sauce

  • 1 1/2 pounds (665g) eggplant, about 2 medium ones
  • non-stick spray
  • 1 tablespoon olive oil
  • 1 medium red onion, about 135g, finely chopped
  • 2 cloves of garlic, minced
  • 1 large red pepper, seeded and finely diced
  • 1 green onion, white and light green parts only, roughly chopped
  • 2 tablespoons double-concentrated tomato paste*
  • 2/3 cup canned diced tomatoes, about 1/2 can
  • 1 teaspoon paprika
  • 1/4 teaspoon ground cumin
  • salt and pepper, to taste

Mint and Cilantro Chutney

  • 1/2 cup (30g) fresh mint leaves
  • 1/2 cup (25g) cilantro leaves and tender stems
  • 1 green onion, dark green part only, roughly chopped
  • 1/2- inch piece of fresh ginger, peeled and sliced
  • 1 clove of garlic, roughly chopped
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons agave, or any sweetener
  • 1/8 to 1/4 teaspoon salt

To Serve

  • 4 cups cooked basmati rice
  • 1 14-ounce (400g) can of garbanzo beans, drained and rinsed
  • 1/2 cup (125g) low-fat yogurt

Instructions

  • (For stovetop method, see notes.) Preheat your broiler.** Wash eggplant and slice into rounds that are about 1/4-inch thick. Lay slices over paper towels and sprinkle some salt over them. Let them sit for 15 minutes to draw out moisture from the eggplant, then wipe it down. Line a large baking sheet with foil and coat with non-stick oil spray. Cover with a single layer of sliced eggplant. You may need to broil eggplant in two batches. Broil each side of the eggplant for 4 to 5 minutes, or until you start seeing a bit of browning. When the eggplant is done, pile up eggplant and wrap them up with the foil. Set aside for a few minutes. Open foil packets, let them air out a bit and peel off eggplant skin. They should come off easily. Be careful though---the eggplant can still be quite hot!
  • Heat a large sauté pan with 1 tablespoon olive oil over low to medium-low heat. Cook the red onions for a few minutes until they soften, stirring constantly to keep them from burning. Add the garlic and red pepper and cook for another 5 minutes. Raise the heat to medium and add eggplant flesh, green onions, tomato paste, diced tomatoes, paprika, cumin, salt and pepper. Cook for another 2 minutes and turn off the heat. Taste and adjust seasonings to taste. Blend ingredients with an immersion blender or a food processor.
  • Prepare chutney by blending all ingredients with an 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 the sauce. You may need to adjust the seasonings. To make the yogurt sauce in the photos, mix 1/2 cup yogurt with 1 tablespoon of the chutney.
  • Serve eggplant and pepper sauce and chutney over rice and chickpeas.

Notes

NUTRITION INFORMATION: Makes 4 Servings. Amount per serving: Calories: 458, Total Fat 7.2g, Saturated Fat: 1.3g, Sodium: 439mg, Cholesterol: 1.9mg, Total Carbohydrate: 86.5g, Dietary Fiber: 14.5g, Sugar: 17g, Protein 15g
1. Stovetop Method: The biggest difference between this method and the method described above is how you prepare the eggplant. First, peel outer skin of the eggplant. If you don't mind eating the eggplant skin, leave it on. Slice eggplant into 1/4-inch thick rounds. Lay slices over paper towels, and sprinkle some salt over them. Set aside for 15 minutes, and wipe down excess moisture. Chop eggplant into 1/4-inch cubes. Heat oil in sauté pan, and onions and cook for a few minutes. Then, add eggplant and cook for 5 minutes before adding red peppers. Cook for another 5 minutes, or until the eggplant looks softened. Add remaining ingredients for eggplant sauce, and cook for a few more minutes before turning off the heat and blending everything.
2. *For the UK: Double-concentrated tomato paste is the same as tomato puree in a tube.
3. **For the UK: The broiler is the same as the grill in your oven.
4. The nutrition information is an approximation of 1 of 4 servings.

Nutrition

Serving: 1serving | Calories: 458kcal | Carbohydrates: 86.5g | Protein: 15g | Fat: 7.2g | Saturated Fat: 1.3g | Cholesterol: 2mg | Sodium: 439mg | Fiber: 14.5g | Sugar: 17g
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