Low Sodium Braised Eggplant
Discover the deep, savory flavors of **Low Sodium Braised Eggplant**, a heart-healthy twist on the classic comfort dish. Perfectly golden cubes of eggplant are simmered in a rich, aromatic sauce featuring finely chopped onions, garlic, and tomato paste, complemented by low-sodium vegetable broth and a splash of balsamic vinegar for a tangy kick. Seasoned with fragrant oregano, thyme, and black pepper, this dish achieves bold flavor without excess salt, making it ideal for those seeking a low-sodium yet satisfying meal. Ready in just 50 minutes, it's a versatile recipe that can shine as a flavorful side or a satisfying vegetarian main course. Garnished with fresh parsley and served warm, this dish is as nutritious as it is delicious.
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Recipe Information
Ingredients
- 2 medium eggplants
- 3 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 2 tablespoons tomato paste
- 1 cup low-sodium vegetable broth
- 1 tablespoon balsamic vinegar
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 2 tablespoons chopped fresh parsley
Instructions
Begin by washing the eggplants and cutting them into 1-inch cubes. There's no need to peel them unless desired.
Heat 2 tablespoons of olive oil in a large pan over medium heat. Add the eggplant cubes and cook for about 8-10 minutes, stirring frequently, until they're golden brown and slightly softened. Remove the eggplant from the pan and set aside.
Reduce the heat to medium and add the remaining tablespoon of olive oil to the pan. Add the finely chopped onion and cook for about 5 minutes, until it's translucent.
Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the tomato paste to the onions and garlic, stirring to combine, then pour in the low-sodium vegetable broth and balsamic vinegar. Bring the mixture to a simmer.
Return the eggplant to the pan, ensuring the cubes are coated with the tomato and broth mixture.
Sprinkle in the dried oregano, dried thyme, and black pepper. Stir well to distribute the seasonings evenly.
Cover the pan partially and let the eggplant simmer gently for about 20 minutes, or until the eggplants are tender and well infused with the flavors of the sauce.
Once cooked, remove the pan from the heat and let it rest for a few minutes.
Garnish with the chopped fresh parsley before serving.
Serve the braised eggplant warm as a flavorful side dish or as a hearty vegetarian main course.
Nutrition Facts
Calories |
159 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.6 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 44 mg | 2% | |
| Total Carbohydrate | 16.1 g | 6% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 8.5 g | ||
| Protein | 2.4 g | 5% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 39 mg | 3% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 518 mg | 11% | |
*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.
