Side Pannel
Eggplant Del Rio
Ingredients List
- 8 1/4 c Vegetable broth; or water
- 4 Cloves garlic; minced
- 1 1/2 c Chopped onion
Directions
ADDITIONS
3 c No-salt-added whole
-tomatoes; chopped
1 c Sliced carrot
1 c Sliced celery
2 c Diced eggplant; see note
2 c Cooked pinto beans; rinsed
-and drained
2 c Corn kernels
1 ts Ground cumin
1 ts Chili powder
Freshly ground black pepper;
-optional
Grated nonfat cheddar
-cheese; optional
ACCOMPANIMENT
Roasted red potatoes; with
Lemon-oregano sauce; see
-recipe
This is a hearty stew. Serve with a slice of oatnut bread or the suggested
accompaniment. Instead of making the roasted red potatoes with
lemon-oregano sauce, I microwaved the potato with the skin on. When cool
enough to touch, chop the potato and add to the stew. Season the stew with
lemon peel and oregano and 1/2 teaspoon butter buds (r). OPTIONAL PREP:
Slice a peeled and trimmed eggplant into 1/2-inch rounds. Spray a cookie
sheet and arrange the eggplant in a single layer. Spray the tops of the
rounds. Bake 12 to 15 minutes at 425F. Allow to cool slightly then cut
roughly chop.
1) Place 1/4-cup broth or water in a heavy soup pot over moderate heat. Add
garlic and onion to the pot. Cook and stir over medium heat for 5 minutes
or until lightly browned.
2) Add the remaining broth/water, tomatoes (with juice), carrots and
celery. Bring to a boil. Cook for 10 minutes or until carrots are tender.
3) Add chopped eggplant. Cook for 10 minutes or until eggplant is tender.
4) Add the pinto beans, corn, cumin and chili powder. Cook for 5 minutes.
Season with pepper.
5) Optional: puree or mash about 20% of the soup. Stir the puree into the
soup. Serve immediately, in individual bowls, garnished with cheese, if
using.
EACH: 141 cals, 1g fat (6%cff), 29g carb.
3 c No-salt-added whole
-tomatoes; chopped
1 c Sliced carrot
1 c Sliced celery
2 c Diced eggplant; see note
2 c Cooked pinto beans; rinsed
-and drained
2 c Corn kernels
1 ts Ground cumin
1 ts Chili powder
Freshly ground black pepper;
-optional
Grated nonfat cheddar
-cheese; optional
ACCOMPANIMENT
Roasted red potatoes; with
Lemon-oregano sauce; see
-recipe
This is a hearty stew. Serve with a slice of oatnut bread or the suggested
accompaniment. Instead of making the roasted red potatoes with
lemon-oregano sauce, I microwaved the potato with the skin on. When cool
enough to touch, chop the potato and add to the stew. Season the stew with
lemon peel and oregano and 1/2 teaspoon butter buds (r). OPTIONAL PREP:
Slice a peeled and trimmed eggplant into 1/2-inch rounds. Spray a cookie
sheet and arrange the eggplant in a single layer. Spray the tops of the
rounds. Bake 12 to 15 minutes at 425F. Allow to cool slightly then cut
roughly chop.
1) Place 1/4-cup broth or water in a heavy soup pot over moderate heat. Add
garlic and onion to the pot. Cook and stir over medium heat for 5 minutes
or until lightly browned.
2) Add the remaining broth/water, tomatoes (with juice), carrots and
celery. Bring to a boil. Cook for 10 minutes or until carrots are tender.
3) Add chopped eggplant. Cook for 10 minutes or until eggplant is tender.
4) Add the pinto beans, corn, cumin and chili powder. Cook for 5 minutes.
Season with pepper.
5) Optional: puree or mash about 20% of the soup. Stir the puree into the
soup. Serve immediately, in individual bowls, garnished with cheese, if
using.
EACH: 141 cals, 1g fat (6%cff), 29g carb.
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