Braised Eggplants and Potatoes with Tomatoes, Capers, and Olives

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
63%
Braised Eggplants and Potatoes with Tomatoes, Capers, and Olives
45 min.
8
234kcal

Suggestions


Are you looking for a delightful and healthy dish that will impress your family and friends? Look no further than our Braised Eggplants and Potatoes with Tomatoes, Capers, and Olives! This vegetarian, gluten-free, and dairy-free recipe is not only packed with flavor but also comes with a health score of 63, making it an excellent choice for those conscious about their diet.

This vibrant side dish combines the richness of Japanese eggplants and the earthiness of small red potatoes, beautifully enhanced by the sweetness of tomatoes, the tanginess of capers, and the briny notes of kalamata olives. The medley of ingredients brings a delightful array of textures and flavors to your table. Plus, the addition of fresh parsley and a splash of lemon juice ensures each bite is refreshing and bright.

Ready in just 45 minutes, this dish serves up to eight people, making it perfect for gatherings or family dinners. With only 234 calories per serving, you can enjoy a generous portion without the guilt. Whether you’re serving it as a side dish or as a flavorful vegetarian main course, this recipe is sure to become a favorite in your culinary repertoire. Get ready to savor a delicious and wholesome meal that embodies the essence of Mediterranean cooking!

Ingredients

  • 0.5 teaspoon pepper black
  • 0.3 cup capers 
  • 1.3 cups julienne-cut celery 
  • pounds japanese eggplants 
  • 0.5 cup parsley fresh chopped
  •  garlic cloves chopped
  • teaspoon honey 
  • 0.3 cup kalamata olives pitted
  •  lemon wedges 
  • tablespoons olive oil divided
  • cups onion thinly sliced
  • 1.5 teaspoons oregano dried
  •  bell peppers red
  • 1.5 pounds potatoes red
  • 2.5 teaspoons salt divided
  • tablespoons tomato paste 
  • pounds tomatoes cored
  • cup water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • knife
  • sieve
  • aluminum foil
  • broiler
  • ziploc bags
  • slotted spoon
  • dutch oven
  • colander

Directions

  1. Place eggplant slices in a colander, and sprinkle with 2 teaspoons salt. Toss well, and drain 1 hour.
  2. Place eggplant slices on several layers of paper towels; cover with additional paper towels.
  3. Let stand 5 minutes, pressing down occasionally.
  4. Preheat broiler.
  5. Cut bell peppers in half lengthwise; discard seeds and membranes.
  6. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened.
  7. Place in a zip-top plastic bag; seal.
  8. Let stand 15 minutes. Peel and cut into 1-inch strips.
  9. Place the potatoes in a medium sauce-pan, and cover with water. Bring to a boil; reduce heat, and simmer for 15 minutes or until almost tender.
  10. Remove the potatoes with a slotted spoon; set aside.
  11. Return water to a boil.
  12. Add 3 tomatoes to pan; reduce heat, and simmer 1 minute or until tomato skins begin to curl.
  13. Remove tomatoes with a slotted spoon, and plunge tomatoes into ice water. Slip skins off tomatoes using a paring knife. Repeat procedure with remaining tomatoes.
  14. Cut tomatoes in half. Seed tomatoes in a sieve over a bowl, reserving juice; discard seeds. Chop tomato pulp; set aside.
  15. Combine reserved tomato juice and chopped tomatoes. Discard water.
  16. Heat 1 tablespoon olive oil in pan over medium-low heat.
  17. Add sliced onion, and cook for 15 minutes, stirring occasionally. Stir in the tomato mixture, celery, tomato paste, oregano, honey, and garlic; bring to a boil. Reduce heat to medium, and cook 25 minutes, stirring occasionally.
  18. Sprinkle with 1/2 teaspoon salt and black pepper.
  19. Rinse eggplant, and pat dry on paper towels.
  20. Heat 1 tablespoon oil in a large Dutch oven or stockpot over medium heat.
  21. Add eggplant, and saut 15 minutes or until tender.
  22. Add bell pepper, potatoes, tomato mixture, water, parsley, olives, and capers, and bring to a boil. Reduce heat, and simmer for 20 minutes or until the potatoes are very tender.
  23. Serve with lemon wedges.

Nutrition Facts

Calories234kcal
Protein10.83%
Fat19.28%
Carbs69.89%

Properties

Glycemic Index
47.6
Glycemic Load
6.87
Inflammation Score
-10
Nutrition Score
27.806521819985%

Flavonoids

Delphinidin
97.17mg
Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
1.64mg
Apigenin
8.54mg
Luteolin
0.79mg
Isorhamnetin
5.01mg
Kaempferol
8.14mg
Myricetin
0.98mg
Quercetin
32.01mg

Nutrients percent of daily need

Calories:233.94kcal
11.7%
Fat:5.53g
8.5%
Saturated Fat:0.83g
5.2%
Carbohydrates:45.08g
15.03%
Net Carbohydrates:33.57g
12.21%
Sugar:18.53g
20.59%
Cholesterol:0mg
0%
Sodium:1048.51mg
45.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.98g
13.97%
Vitamin C:102.73mg
124.53%
Vitamin K:98.87µg
94.16%
Vitamin A:3343.22IU
66.86%
Fiber:11.51g
46.03%
Manganese:0.9mg
44.88%
Potassium:1534.72mg
43.85%
Vitamin B6:0.68mg
34.14%
Folate:123.18µg
30.79%
Copper:0.46mg
22.76%
Vitamin E:3.17mg
21.13%
Magnesium:84mg
21%
Vitamin B3:3.78mg
18.91%
Vitamin B1:0.28mg
18.65%
Phosphorus:185.13mg
18.51%
Iron:2.63mg
14.64%
Vitamin B2:0.2mg
11.61%
Vitamin B5:1.08mg
10.82%
Calcium:98.52mg
9.85%
Zinc:1.24mg
8.24%
Selenium:1.9µg
2.72%
Source:My Recipes