Eggplant-Pepper Tomato Sauce

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
45%
Eggplant-Pepper Tomato Sauce
90 min.
7
221kcal

Suggestions


Welcome to a delightful culinary adventure with our Eggplant-Pepper Tomato Sauce! This vibrant and hearty sauce 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 and dairy-free options, this recipe is a celebration of fresh, flavorful ingredients that come together in a symphony of taste.

Imagine the rich aroma of sautéed eggplant mingling with the sweetness of bell peppers and the robust flavor of garlic, all simmering together in a luscious tomato base. This sauce is versatile enough to elevate any dish, whether you choose to serve it over pasta, as a topping for grilled vegetables, or even as a dip for crusty bread. With just 90 minutes of your time, you can create a dish that serves seven, making it ideal for family gatherings or meal prep for the week ahead.

Not only is this sauce delicious, but it also boasts a healthy caloric profile, with each serving containing just 221 calories. The combination of fresh herbs like basil and parsley adds a burst of freshness that will leave your taste buds dancing. So, roll up your sleeves and get ready to indulge in a sauce that is as nourishing as it is satisfying. Your kitchen is about to be filled with warmth and flavor—let's get cooking!

Ingredients

  • servings pepper black freshly ground
  • 28 ounce canned tomatoes diced drained canned
  • pound eggplant ( 1 medium eggplant)
  • 0.3 cup basil fresh coarsely chopped
  • medium garlic clove 
  • servings kosher salt 
  • tablespoons olive oil 
  • medium and orange peppers red yellow
  • tablespoons oregano fresh coarsely chopped
  • 0.3 cup parsley fresh italian coarsely chopped
  • cups vegetable broth low-sodium
  • medium onion yellow

Equipment

  • bowl
  • frying pan
  • paper towels
  • colander

Directions

  1. Trim and cut the eggplant into medium dice; place in a colander in the sink. Generously salt the eggplant and toss to coat. Weight it down with a bowl (the bowl should be pressing on the diced eggplant without crushing it) and let drain for 20 minutes.Meanwhile, cut the remaining vegetables: Core and seed the bell peppers, then cut them into medium dice.
  2. Place in a large bowl.
  3. Cut the onion into medium dice and add it to the bowl. Finely chop the garlic cloves and add them to the bowl. Set the bowl aside.When the eggplant is ready, lightly blot it with paper towels to remove any excess moisture.
  4. Heat 6 tablespoons of the olive oil in a large straight-sided skillet or frying pan over medium heat until shimmering.
  5. Add the eggplant in an even layer and let it sit, undisturbed, until it begins to soften, about 5 minutes. Stir and continue cooking, stirring occasionally, until the eggplant begins to brown, about 8 minutes more.
  6. Remove the eggplant to a medium bowl and set aside.
  7. Add the remaining 2 tablespoons of olive oil to the pan and heat until shimmering.
  8. Add the reserved bell peppers, onion, and garlic and season generously with salt and pepper. Cook, stirring occasionally, until softened, about 8 to 10 minutes.
  9. Add the browned eggplant, canned tomatoes, vegetable broth or water, and oregano and stir to combine. Bring to a simmer and cook, stirring occasionally, until the sauce has thickened slightly and the vegetables are very soft, about 30 minutes.Stir in the basil and parsley. Taste and season with additional salt and pepper as needed.

Nutrition Facts

Calories221kcal
Protein6.13%
Fat63.13%
Carbs30.74%

Properties

Glycemic Index
42.29
Glycemic Load
3.85
Inflammation Score
-10
Nutrition Score
17.426521804022%

Flavonoids

Delphinidin
55.53mg
Apigenin
4.63mg
Luteolin
0.25mg
Isorhamnetin
0.79mg
Kaempferol
0.15mg
Myricetin
0.35mg
Quercetin
3.33mg

Nutrients percent of daily need

Calories:220.96kcal
11.05%
Fat:16.65g
25.61%
Saturated Fat:2.33g
14.57%
Carbohydrates:18.23g
6.08%
Net Carbohydrates:12.11g
4.4%
Sugar:9.76g
10.84%
Cholesterol:0mg
0%
Sodium:348.99mg
15.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.64g
7.28%
Vitamin C:60.16mg
72.93%
Vitamin K:68.6µg
65.33%
Vitamin A:1589.37IU
31.79%
Vitamin E:4.74mg
31.63%
Manganese:0.55mg
27.3%
Fiber:6.13g
24.5%
Vitamin B6:0.38mg
19.12%
Potassium:616.97mg
17.63%
Copper:0.3mg
14.76%
Iron:2.63mg
14.6%
Folate:55.11µg
13.78%
Vitamin B3:2.28mg
11.38%
Magnesium:43.67mg
10.92%
Vitamin B1:0.14mg
9.61%
Calcium:82mg
8.2%
Vitamin B2:0.13mg
7.57%
Phosphorus:72.01mg
7.2%
Vitamin B5:0.66mg
6.6%
Zinc:0.61mg
4.09%
Selenium:1.31µg
1.87%
Source:Chow