Eggplant with Spicy Tomato Sauce

Vegetarian
Gluten Free
Health score
31%
Eggplant with Spicy Tomato Sauce
45 min.
4
308kcal

Suggestions


Discover the vibrant flavors of our Eggplant with Spicy Tomato Sauce, a delightful vegetarian and gluten-free dish that will tantalize your taste buds! This recipe is perfect for those looking to add a healthy yet satisfying side dish to their meals. With its rich combination of roasted eggplant and a zesty tomato sauce infused with harissa, this dish brings a burst of Mediterranean flair to your table.

In just 45 minutes, you can create a colorful and nutritious dish that serves four, making it ideal for family dinners or gatherings with friends. The creamy crumbled feta cheese adds a delightful contrast to the spicy sauce, while fresh parsley brings a touch of brightness. Each serving is packed with flavor and only 308 calories, allowing you to indulge without guilt.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. The process of browning the eggplant and simmering the tomatoes creates an aromatic experience that will fill your kitchen with mouthwatering scents. Serve it alongside your favorite protein or as a standalone dish with lemon wedges for a refreshing finish. Get ready to impress your guests and elevate your culinary repertoire with this delicious Eggplant with Spicy Tomato Sauce!

Ingredients

  • 28 ounce canned tomatoes whole peeled quartered canned
  •  eggplant italian halved cut into 1/2-inch half moons
  • 0.5 cup feta cheese crumbled
  • 0.5 cup parsley fresh chopped
  • tablespoon harissa 
  • servings pepper black freshly ground
  • servings lemon wedges for serving
  • tablespoons olive oil 

Equipment

  • frying pan
  • potato masher
  • wooden spoon

Directions

  1. Heat 2 tablespoons of oil in a 12-inch skillet over medium heat until shimmering.
  2. Add as much eggplant as will fit in a single layer and cook, shaking the pan occasionally, until well browned on both sides, about 10 minutes total. Season to taste with salt and pepper. Repeat with the remaining eggplant and 2 more tablespoons of oil.
  3. Remove from the pan and set aside.
  4. In the same skillet over medium heat, add the remaining 2 tablespoons oil and heat until shimmering.
  5. Add the garlic and cook until fragrant, about 30 seconds.
  6. Add the harissa and mix together until combined.
  7. Add the tomatoes and adjust the heat until it maintains a vigorous simmer, seasoning with salt and pepper, and breaking apart the tomatoes with a potato masher or wooden spoon once they’ve softened.
  8. Allow to cook until the tomatoes have broken down, roughly 10 to 12 minutes for canned and 18 to 20 for fresh, seasoning as needed. When the sauce has thickened, add the eggplants back in and stir so that they warm up, then pour into a serving dish or serve out of the pan, top with the feta and parsley.
  9. Serve with the lemon wedges.

Nutrition Facts

Calories308kcal
Protein7.13%
Fat71.2%
Carbs21.67%

Properties

Glycemic Index
36.63
Glycemic Load
1.29
Inflammation Score
-8
Nutrition Score
18.99565228172%

Flavonoids

Delphinidin
98.12mg
Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
16.2mg
Luteolin
0.17mg
Kaempferol
0.13mg
Myricetin
1.18mg
Quercetin
1.07mg

Nutrients percent of daily need

Calories:307.83kcal
15.39%
Fat:25.58g
39.36%
Saturated Fat:5.48g
34.26%
Carbohydrates:17.51g
5.84%
Net Carbohydrates:11.61g
4.22%
Sugar:9.85g
10.95%
Cholesterol:16.69mg
5.56%
Sodium:604.98mg
26.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.76g
11.53%
Vitamin K:146.3µg
139.33%
Vitamin C:32.68mg
39.61%
Vitamin E:4.95mg
33.02%
Fiber:5.9g
23.6%
Manganese:0.45mg
22.44%
Vitamin B6:0.42mg
20.79%
Potassium:719.13mg
20.55%
Vitamin A:1021.21IU
20.42%
Vitamin B2:0.32mg
18.98%
Calcium:177.02mg
17.7%
Iron:2.97mg
16.49%
Folate:59.27µg
14.82%
Phosphorus:136.94mg
13.69%
Copper:0.26mg
12.91%
Vitamin B3:2.56mg
12.81%
Vitamin B1:0.18mg
11.77%
Magnesium:46.32mg
11.58%
Vitamin B5:0.77mg
7.71%
Zinc:1.1mg
7.3%
Vitamin B12:0.32µg
5.28%
Selenium:3.45µg
4.93%