Cumin Rice with Eggplant and Peas

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Cumin Rice with Eggplant and Peas
80 min.
6
262kcal

Suggestions


Welcome to a delightful culinary adventure with our Cumin Rice with Eggplant and Peas! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for vegetarians and vegans alike, it boasts a health score of 100, making it an excellent choice for those seeking nutritious options without compromising on flavor.

Imagine the warm, earthy aroma of cumin mingling with the sweetness of roasted tomatoes and the subtle spice of ginger, all harmoniously blended with tender eggplant and vibrant green peas. This dish is a celebration of wholesome ingredients, offering a satisfying balance of protein, healthy fats, and complex carbohydrates, all while being gluten-free and dairy-free.

Whether you're looking for a hearty side dish to complement your main course or a standalone meal that’s both filling and nourishing, this recipe is sure to impress. With a preparation time of just 80 minutes, you can easily whip up a batch to serve six people, making it perfect for family gatherings or meal prep for the week ahead.

So, roll up your sleeves and get ready to indulge in a dish that not only nourishes the body but also delights the senses. Your taste buds will thank you for this flavorful journey!

Ingredients

  • 1.5 cups brown rice 
  • 15 oz canned tomatoes diced canned (fired roasted would be nice)
  • 0.3 teaspoon cinnamon 
  • medium eggplant cut into 1/2-inch cubes
  • 1.5 cups peas fresh green thawed ()
  • teaspoons ground cumin 
  • 0.3 teaspoon ground ginger 
  • 0.5 teaspoon pepper black
  • medium onion diced
  • 0.3 cup parsley chopped
  • 0.1 teaspoon to 5 chilies red
  • 0.5 teaspoon turmeric 
  • cups water 
  •  bell pepper green red yellow cut into 1/2-inch pieces

Equipment

  • bowl
  • frying pan
  • baking paper
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Put the rice in a bowl and cover it with water. Set it aside to soak while you cook the vegetables. Lightly spray a large non-stick skillet with oil or cooking spray.
  2. Add the eggplant and onion, salt them lightly, and cook, covered, over medium-high heat, stirring often. When the eggplant is soft but not mushy (about 5 minutes) add the peppers, tomatoes, seasonings, parsley, and more salt to taste.
  3. Combine well.
  4. Drain the water from the rice and add the rice to the pan along with 3 cups water. Increase the heat to high and bring to a boil. When it reaches a boil, transfer it into a large baking dish. (Madison suggests a large earthenware gratin dish, but I used a deep lasagna dish.)
  5. Place a piece of parchment paper over the rice and then cover tightly with foil.
  6. Bake until the rice is tender, about 50-55 minutes. Stir in the peas and allow the dish to set for 5 minutes before serving.

Nutrition Facts

Calories262kcal
Protein12.04%
Fat7.13%
Carbs80.83%

Properties

Glycemic Index
55.35
Glycemic Load
24.33
Inflammation Score
-9
Nutrition Score
22.538260895273%

Flavonoids

Delphinidin
65.41mg
Apigenin
5.39mg
Luteolin
0.97mg
Isorhamnetin
0.92mg
Kaempferol
0.17mg
Myricetin
0.38mg
Quercetin
4.2mg

Nutrients percent of daily need

Calories:261.81kcal
13.09%
Fat:2.15g
3.31%
Saturated Fat:0.39g
2.42%
Carbohydrates:54.79g
18.26%
Net Carbohydrates:46.46g
16.9%
Sugar:9.19g
10.21%
Cholesterol:0mg
0%
Sodium:109.81mg
4.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.16g
16.33%
Manganese:2.41mg
120.32%
Vitamin K:58.37µg
55.59%
Vitamin C:43.63mg
52.88%
Fiber:8.32g
33.3%
Magnesium:116.74mg
29.18%
Vitamin B6:0.55mg
27.63%
Vitamin B1:0.41mg
27.09%
Phosphorus:223.88mg
22.39%
Copper:0.45mg
22.27%
Vitamin B3:4.4mg
21.98%
Iron:3.74mg
20.78%
Potassium:705.6mg
20.16%
Folate:68.6µg
17.15%
Vitamin A:750.71IU
15.01%
Zinc:1.9mg
12.64%
Vitamin B5:1.21mg
12.14%
Vitamin B2:0.15mg
8.92%
Vitamin E:1.31mg
8.75%
Calcium:83.3mg
8.33%
Selenium:1.54µg
2.19%