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Eggplant Casserole

Eggplant Casserole - PictureEggplant Casserole

Calories 212 (17% from fat)
Fat 4 gram
Saturated Fat 0 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 151 mg.
Carb. 38 gram
Fiber 11.4 gram
Sugar 7 gram
Sugar Alcohol 0 gram
Protein 9.5 gram


1 Tbsp. vegetable oil

2 cups onion, chopped

6 cloves garlic, minced

1 1/2 tsp. cumin seed

1 1/2 tsp. fennel seed

1/2 tsp. black peppper

2 tsp. ground mustard

1 tsp. ground red pepper
(NOT cayenne pepper.)

1 tsp. turmeric

3/4 lbs. eggplant, with skin removed and cut into 2 x .5 inch pieces

1 can (14.5 oz.) no salt added diced tomatoes

1 can (15 oz.) white kidney beans, drained and rinsed


2 Tbsp. cilantro, chopped

This is a spicey recipe.

1. Heat a non-stick frying pan on medium-high heat and add the olive oil. Put the next 5 ingredients in the pan, onion through black pepper and sauté for about 5 minutes until the onions turn golden brown.

2. Next add the ground mustard, red pepper, turmeric and chopped eggplant. Reduce the heat to medium and sauté for another 5 minutes, stirring occasionally.

3. Once the eggplant has softened, pour the can of diced tomatoes in the pan. Keep heat on medium and simmer for 10 minutes while stirring frequently.

4. Finally add the kidney beans, mix everything together, reduce heat to low and simmer for 5 more minutes until sauce thickens. Remove from heat and serve. If you like cilantro you can sprinkle a little over the top of each serving.

Yield: 4 Servings

Eggplant Casserole 

This is a Freezer Friendly Recipe!

You can freeze individual portions for easy re-heating later.

Make sure to freeze them in freezer safe containers.

Microwave for approximately 4-6 minutes, keeping the container open just a little to allow steam to escape.

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