Heart-Healthy Braised Eggplant
Indulge in the wholesome goodness of our Heart-Healthy Braised Eggplant, a vibrant and flavorful dish that’s as nutritious as it is delicious. This Mediterranean-inspired recipe features tender, melt-in-your-mouth eggplant simmered in a rich, aromatic sauce made with low-sodium vegetable broth, tomato paste, and a medley of garlic, onion, and herbs like oregano and fresh basil. Enhanced with heart-friendly olive oil and a splash of zesty lemon juice, this one-pan wonder is not only low in sodium but also packed with fiber and antioxidants. Ready in just 45 minutes, this vegan and gluten-free recipe makes a cozy main dish or the perfect side for your favorite whole grains. Perfect for busy weeknights or a relaxed weekend meal, this braised eggplant is a deliciously satisfying way to embrace healthy eating.
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Recipe Information
Ingredients
- 2 medium eggplant
- 2 tablespoons olive oil
- 1 large, finely chopped onion
- 3 cloves, minced garlic
- 2 cups low-sodium vegetable broth
- 2 tablespoons tomato paste
- 0.5 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 0.5 cup, chopped fresh basil leaves
- 1 tablespoon lemon juice
- 0.25 teaspoon salt
Instructions
Wash the eggplants and cut them into 1-inch cubes. Sprinkle with a little salt and set aside for 10 minutes to allow excess moisture to release.
Pat the eggplant cubes dry with a paper towel to remove the moisture and excess salt.
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook for 5 minutes until it becomes translucent.
Add the minced garlic to the skillet and cook for an additional minute until fragrant.
Stir in the tomato paste and cook for 2 minutes, then add the eggplant cubes, stirring to coat them evenly with the onion and garlic mixture.
Pour in the vegetable broth, increase the heat to bring to a boil, then reduce to a simmer.
Add the black pepper, oregano, and salt. Cover the skillet and allow the eggplant to cook for about 20 minutes or until tender, stirring occasionally.
Once the eggplant is tender, remove the lid and cook for another couple of minutes to reduce the sauce slightly.
Remove from heat, stir in the chopped basil and lemon juice, and serve warm.
Nutrition Facts
Calories |
669 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.5 g | 39% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2062 mg | 90% | |
| Total Carbohydrate | 95.4 g | 35% | |
| Dietary Fiber | 34.7 g | 124% | |
| Total Sugars | 50.6 g | ||
| Protein | 14.9 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 214 mg | 16% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 3427 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
