Eggplant Creole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Eggplant Creole
45 min.
4
97kcal

Suggestions


Welcome to a delightful culinary adventure with our Eggplant Creole! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, this recipe is a celebration of fresh ingredients and bold flavors.

Imagine the rich aroma of sautéed eggplant mingling with the sweetness of bell peppers and the savory notes of garlic and onion. Each bite is a harmonious blend of textures and tastes, enhanced by the warmth of spices and the tang of tomatoes. With just 45 minutes of your time, you can create a dish that serves four, making it ideal for family dinners or gatherings with friends.

Not only is this Eggplant Creole delicious, but it’s also a guilt-free indulgence, clocking in at only 97 calories per serving. The dish is packed with nutrients, offering a satisfying balance of protein, healthy fats, and carbohydrates. Whether served as a side dish or over a bed of rice, it’s sure to impress even the most discerning palates.

So, roll up your sleeves and get ready to dive into this flavorful journey. Your taste buds will thank you, and your guests will be asking for seconds!

Ingredients

  • 0.5  bell pepper chopped
  • 15 ounce canned tomatoes diced salt-free canned
  • ribs celery chopped
  • 0.3 tsp celery seed 
  • tsp thyme dried
  • lb eggplant diced
  • cloves garlic minced
  • tsp hot sauce to taste
  • 0.5 tsp nori seaweed (or other seaweed)
  • medium onion diced
  • tbsp parsley minced
  • servings pepper freshly ground
  • 0.1 tsp bell pepper red to taste ()
  • servings salt to taste
  • 0.5 tsp sugar 
  • tbsp tomato paste 
  • cup vegetable stock 
  • 0.1 tsp pepper white

Equipment

    Directions

    1. Add eggplant and sauté for 5 more minutes.
    2. Add remaining ingredients, reduce heat, and cook until eggplant is completely tender, about 20-30 minutes.
    3. Serve over rice, garnished with additional parsley.

    Nutrition Facts

    Calories97kcal
    Protein14.46%
    Fat5.93%
    Carbs79.61%

    Properties

    Glycemic Index
    111.27
    Glycemic Load
    5.41
    Inflammation Score
    -9
    Nutrition Score
    16.139565405638%

    Flavonoids

    Delphinidin
    97.17mg
    Apigenin
    4.76mg
    Luteolin
    1.28mg
    Isorhamnetin
    1.38mg
    Kaempferol
    0.26mg
    Myricetin
    0.31mg
    Quercetin
    5.77mg

    Nutrients percent of daily need

    Calories:96.79kcal
    4.84%
    Fat:0.74g
    1.14%
    Saturated Fat:0.14g
    0.86%
    Carbohydrates:22.33g
    7.44%
    Net Carbohydrates:15.19g
    5.52%
    Sugar:12.8g
    14.22%
    Cholesterol:0mg
    0%
    Sodium:686.04mg
    29.83%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:4.06g
    8.11%
    Vitamin K:54.63µg
    52.02%
    Vitamin C:40.26mg
    48.81%
    Manganese:0.64mg
    32.15%
    Fiber:7.14g
    28.57%
    Vitamin A:1270.79IU
    25.42%
    Potassium:802.65mg
    22.93%
    Vitamin B6:0.39mg
    19.51%
    Copper:0.35mg
    17.6%
    Folate:63.97µg
    15.99%
    Vitamin E:2.36mg
    15.74%
    Iron:2.71mg
    15.08%
    Vitamin B3:2.59mg
    12.97%
    Magnesium:50.21mg
    12.55%
    Vitamin B1:0.16mg
    10.78%
    Phosphorus:90.12mg
    9.01%
    Vitamin B2:0.15mg
    8.85%
    Calcium:80.06mg
    8.01%
    Vitamin B5:0.78mg
    7.79%
    Zinc:0.71mg
    4.72%
    Selenium:1.9µg
    2.71%