Skillet Eggplant and Lentils

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
84%
Skillet Eggplant and Lentils
35 min.
4
380kcal

Suggestions


Are you looking for a delicious and nutritious meal that’s both satisfying and easy to prepare? Look no further than this Skillet Eggplant and Lentils recipe! Packed with flavor and wholesome ingredients, this dish is perfect for anyone seeking a vegetarian, vegan, and gluten-free option that doesn’t compromise on taste.

In just 35 minutes, you can whip up a hearty meal that serves four, making it ideal for family dinners or meal prep for the week ahead. The combination of tender eggplant and protein-rich lentils creates a delightful texture, while the aromatic herbs and spices elevate the dish to a whole new level. With a health score of 84, you can feel good about indulging in this vibrant main course that’s not only filling but also incredibly healthy.

Whether you’re enjoying it for lunch, dinner, or as a main dish, this Skillet Eggplant and Lentils recipe is sure to impress. Top it off with homemade Almond Parmesan for an extra layer of flavor, and serve it over your favorite whole grain, like pasta or brown rice. This dish is a celebration of plant-based goodness that will leave you feeling nourished and satisfied. Dive into this culinary adventure and discover how easy it is to create a meal that’s both wholesome and delicious!

Ingredients

  • servings almonds 
  • 0.3 teaspoon paprika smoked hot
  • 15 ounce lentils rinsed cooked canned (or)
  • teaspoon basil dried
  • 18 ounces eggplant sliced into 1/4-inch wedges cut into quarters lengthwise and
  • cup basil fresh minced
  • cloves garlic minced
  • servings pepper black to taste
  • large onion chopped
  • teaspoons oregano 
  • 0.5 teaspoon thyme leaves 
  • cup canned tomatoes crushed
  • 0.3 cup water 
  • 0.3 cup soy milk mixed unsweetened with 1 tsp. lemon juice)

Equipment

  • food processor
  • blender

Directions

  1. Add a small pinch of baking soda to speed up browning.
  2. Add the garlic and cook for another minute.
  3. Add the eggplant, water, and herbs and stir well to coat the eggplant with the seasonings. Cover tightly and cook until the eggplant begins to soften, about 6 minutes, stirring frequently.
  4. Add all remaining ingredients EXCEPT the fresh basil and Almond Parmesan. Cover and cook for 10-15 minutes, until eggplant is tender and sauce has thickened. Season to taste with salt, add fresh basil, and serve over pasta or brown rice or other whole grain. Top with Almond Parmesan, if desired. To make Almond Parmesan, process 1/4 cup nutritional yeast and 1/3 cup whole raw almonds in a blender or food processor until crumbly. Store in refrigerator.

Nutrition Facts

Calories380kcal
Protein19.34%
Fat35.83%
Carbs44.83%

Properties

Glycemic Index
82.92
Glycemic Load
7.61
Inflammation Score
-10
Nutrition Score
32.269565670387%

Flavonoids

Cyanidin
0.74mg
Delphinidin
109.32mg
Catechin
0.38mg
Epigallocatechin
0.78mg
Epicatechin
0.18mg
Eriodictyol
0.08mg
Naringenin
0.13mg
Apigenin
0.01mg
Luteolin
0.12mg
Isorhamnetin
2.67mg
Kaempferol
0.37mg
Myricetin
0.06mg
Quercetin
7.82mg

Nutrients percent of daily need

Calories:379.89kcal
18.99%
Fat:16.27g
25.03%
Saturated Fat:1.35g
8.45%
Carbohydrates:45.8g
15.27%
Net Carbohydrates:27.15g
9.87%
Sugar:12.16g
13.52%
Cholesterol:0mg
0%
Sodium:95.89mg
4.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.75g
39.51%
Manganese:1.88mg
93.91%
Fiber:18.65g
74.58%
Folate:256.18µg
64.05%
Vitamin E:9.24mg
61.6%
Copper:0.87mg
43.54%
Vitamin K:45.35µg
43.19%
Magnesium:166.23mg
41.56%
Phosphorus:413.92mg
41.39%
Iron:6.82mg
37.88%
Potassium:1215.25mg
34.72%
Vitamin B2:0.57mg
33.49%
Vitamin B6:0.55mg
27.36%
Vitamin B1:0.4mg
26.36%
Calcium:206.49mg
20.65%
Vitamin B3:4.01mg
20.05%
Zinc:2.86mg
19.05%
Vitamin C:15.18mg
18.41%
Vitamin B5:1.46mg
14.56%
Vitamin A:620.52IU
12.41%
Selenium:5.65µg
8.07%
Vitamin B12:0.22µg
3.75%
Vitamin D:0.24µg
1.62%