* Exported from MasterCook *
Slow Cooker Eggplant & Chickpea Stew
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 ounce dried porcini mushrooms
3 cups hot water
2 large eggplants -- (about 1 1/2 pounds each)
3 tablespoons extra-virgin olive oil -- divided
2 large onions -- thinly sliced
6 cloves garlic -- minced
2 teaspoons dried oregano -- crumbled
1 small cinnamon stick -- (1-inch)
1 teaspoon salt
1 teaspoon freshly ground pepper
1 bay leaf
1 cup dried chickpeas -- rinsed and soaked overnight (for a quick-soak method, see Tip) and drained
1 can tomatoes -- (28 ounce) drained and coarsely chopped (see Note)
1/4 cup finely chopped fresh parsley
Preheat oven to 400°F.
Combine dried mushrooms and hot water in a bowl. Stir well and let stand
for 30 minutes. Strain through a sieve lined with a paper towel and set
the liquid aside. Finely chop the mushrooms.
Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush
the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking
sheet, cut-side down, and roast until tender, about 25 minutes. Let stand
until cool enough to handle. Cut into 1-inch cubes and transfer to a
4-quart (or larger) slow cooker.
Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over
medium heat. Add onions and cook, stirring frequently, until softened, 3
to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf
and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved
mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring
occasionally, for 5 minutes. Transfer to the slow cooker and stir to
combine with the eggplant.
Cover and cook until the chickpeas are very tender, about 4 hours on High
or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in
tomatoes and parsley.
Variation: Turn 3 cups of leftover stew into Eggplant & Chickpea Baked
Pasta. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart)
baking dish with cooking spray. Bring a large pot of water to a boil. Cook
8 ounces whole-wheat fusilli according to package directions. Drain and
rinse. Combine 1/2 cup coarse dry whole-wheat breadcrumbs (see Note) and 1
tablespoon extra-virgin olive oil in a small bowl. Toss the pasta with 3
cups stew, 1 cup crumbled feta cheese, 1/4 cup chopped fresh mint (or
basil) and 2 tablespoons lemon juice in a large bowl. Spread the mixture
in the prepared baking dish. Top with the breadcrumb mixture. Bake until
the topping is golden and crispy, about 30 minutes. Sprinkle with 1/4 cup
chopped fresh mint (or basil).
8 servings, 1 1/4 cups each |Active Time: 45 minutes
Total Time: 4 3/4-8 3/4 hours (not including soaking chickpeas overnight)
Per serving : 219 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 0 mg Cholesterol;
33 g Carbohydrates; 9 g Protein; 12 g Fiber; 413 mg Sodium; 766 mg
Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1 fat
Make Ahead Tip: Prepare through Step 4 and refrigerate (in a container
other than the slow cooker insert) for up to 2 days. To finish, transfer
to the slow cooker and continue with Step 5. The cooked stew can be
refrigerated for up to 3 days. | Equipment: 4-quart or larger slow cooker
Tip: To quick-soak chickpeas (or other dried beans), place in a large
saucepan with enough cold water to cover them by 2 inches. Bring to a
boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1
hour.
Note: Look for Italian San Marzano tomatoes-they are particularly rich in
flavor and taste best in this dish.
Note: To make your own breadcrumbs, trim crusts from whole-wheat bread.
Tear bread into pieces and process in a food processor until coarse crumbs
form. Spread on a baking sheet and bake at 250°F until dry, about 10 to 15
minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For
store-bought coarse dry breadcrumbs we like Ian's brand, labeled "Panko
breadcrumbs." Find them at well-stocked supermarkets.
This tasty vegetarian stew, studded with plenty of eggplant and
protein-rich chickpeas, is reminiscent of ratatouille. The eggplant breaks
down and makes a saucier stew if you peel it before cooking, but you can
certainly leave the peel on if you prefer. Serve over quinoa or soft
polenta with sautéed spinach on the side.
ChupaNote: I love this recipe. It is so versatile. Serve on top of baked
potatoes, steamed assorted vegetables, rice, orzo or pasta. Its even
better the next day. Pulsed a few times in the food processor, its a
terrific sandwich spread.
As a pizza topping: grill store-bought whole wheat pita bread, brushed
lightly on both sides with olive oil. Roughly pulse a cupful of stew, warm
in microwave, and top pita bread (this serves as your tomato sauce base).
Sprinkle with crumbled feta cheese, minced Kalamata olives, capers, and as
much minced cilantro, parsley and mint as desired. Broil until bubbly or
cheese warmed. Sprinkle with Aleppo red pepper.
Cuisine:
"Mediterranean"
Source:
"EatingWell, January/February 2011"
S(Formatted by Chupa Babi):
"July 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 200 Calories; 7g Fat (29.6%
calories from fat); 7g Protein; 31g Carbohydrate; 10g Dietary Fiber; 0mg
Cholesterol; 283mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 2
1/2 Vegetable; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
