Poor Man's Caviar

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
14%
Poor Man's Caviar
45 min.
20
44kcal

Suggestions

Ingredients

  • 16 ounce canned tomatoes crushed undrained canned
  • teaspoon basil dried
  • pound eggplants 
  • 0.3 cup parsley fresh chopped
  •  garlic cloves minced
  • cup bell pepper green finely chopped
  • tablespoons juice of lemon 
  • tablespoons olive oil 
  • 1.5 cups onion finely chopped
  • 0.1 teaspoon pepper 
  • cup bell pepper red finely chopped
  • teaspoon salt 
  • tablespoon sugar 
  • tablespoons tomato paste 

Equipment

  • frying pan
  • baking sheet
  • oven
  • aluminum foil
  • colander

Directions

  1. Preheat oven to 40
  2. Pierce eggplants with a fork; place on a foil-lined baking sheet.
  3. Bake at 400 for 45 minutes or until tender.
  4. Let cool slightly; peel and finely chop.
  5. Place eggplant in a colander; let drain.
  6. Heat oil in a large nonstick skillet over medium-high heat.
  7. Add onion, bell peppers, and garlic, and saut 8 minutes or until tender. Stir in eggplant, parsley, and remaining ingredients. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
  8. Serve caviar warm or chilled with assorted raw vegetables or toasted pumpernickel bread triangles.

Nutrition Facts

Calories44kcal
Protein9.97%
Fat29.46%
Carbs60.57%

Properties

Glycemic Index
17.3
Glycemic Load
1.8
Inflammation Score
-5
Nutrition Score
5.7586955842764%

Flavonoids

Delphinidin
38.87mg
Eriodictyol
0.07mg
Hesperetin
0.22mg
Naringenin
0.02mg
Apigenin
2.16mg
Luteolin
0.41mg
Isorhamnetin
0.6mg
Kaempferol
0.1mg
Myricetin
0.16mg
Quercetin
2.65mg

Nutrients percent of daily need

Calories:44.33kcal
2.22%
Fat:1.62g
2.49%
Saturated Fat:0.24g
1.48%
Carbohydrates:7.48g
2.49%
Net Carbohydrates:5.07g
1.84%
Sugar:4.45g
4.94%
Cholesterol:0mg
0%
Sodium:161.49mg
7.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.23g
2.46%
Vitamin C:21.9mg
26.55%
Vitamin K:22.06µg
21.01%
Manganese:0.2mg
10.03%
Fiber:2.41g
9.65%
Vitamin A:429.47IU
8.59%
Potassium:243.25mg
6.95%
Vitamin B6:0.14mg
6.81%
Vitamin E:0.85mg
5.69%
Folate:21.56µg
5.39%
Copper:0.1mg
4.97%
Magnesium:15.48mg
3.87%
Vitamin B3:0.76mg
3.82%
Iron:0.66mg
3.64%
Vitamin B1:0.05mg
3.44%
Phosphorus:27.92mg
2.79%
Vitamin B2:0.05mg
2.65%
Vitamin B5:0.25mg
2.48%
Calcium:19.95mg
1.99%
Zinc:0.21mg
1.42%
Source:My Recipes