"This humble vegetable stew is a super healthy, hearty supper for any night of the week"
1. Heat 2 tablespoons of oil in a large casserole pan or saucepan over a medium heat. Add the chopped eggplants, zucchini and peppers (you may need to do this in batches) and fry for around 5 minutes, or until golden and softened, but not cooked through. Spoon the veg into a large bowl.
2. To the pan, add the onion, garlic, basil stalks and thyme leaves with another drizzle of oil, if needed. Fry for 10 to 15 minutes, or until softened and golden. Return the cooked veg to the pan and stir in the fresh and tinned tomatoes, the balsamic and a good pinch of sea salt and freshly ground black pepper.
3. Mix well, breaking up the tomatoes with the back of a spoon. Cover the pan and simmer over a low heat for 30 to 35 minutes, or until reduced, sticky and sweet. Tear in the basil leaves, finely grate in the lemon zest and adjust the seasoning, if needed. Serve with a hunk of bread or steamed rice.
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Serving Size: 1 Serving (728g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 167 | ||
Calories from Fat: 28 (17%) | ||
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Amt Per Serving | % DV | |
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Total Fat 3.1g | 4 % | |
Saturated Fat 0.5g | 2 % | |
Monounsaturated Fat 1.4g | ||
Polyunsanturated Fat 0.8g | ||
Cholesterol 0mg | 0 % | |
Sodium 36.4mg | 1 % | |
Potassium 1728.7mg | 45 % | |
Total Carbohydrate 35g | 10 % | |
Dietary Fiber 15.1g | 60 % | |
Sugars, other 19.9g | ||
Protein 7.5g | 11 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 167
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