Monday, January 07, 2019

January Cleanse: Plant Based No Fat Eggplant Caponata

The cleanse continues but to keep hubby engaged and participating, I'm having to make a lot more different foods.  I, myself, could eat the same stew for days and days or last year, I ate brown rice and steamed Kale for a week quite happily.  Yeah, not hubbo.  This is a uber easy dish and very tasty.  You'll be surprised to find that there is no fat it it.

No Fat Eggplant Caponata

1 large Eggplant, cut into 1 inch cubes
2 cups French sliced Onions (halved and sliced) (2 medium Onions or 4-5 ping pong sized ones, which I have a big bag of for some reason)
1 medium/small Red Bell Pepper, diced
1 large can Italian Tomatoes
1 rib Celery, diced
2 T Capers, rinsed
1/2 c Green Olives, rinsed, pitted and halved
3 large Cloves Garlic, chopped
1 T dried Oregano
1 sprig fresh Rosemary (if you have it)
1 pinch Saffron (if you have it)
1 T dried Parsley
1/2 c chopped Fresh Parsley
Juice of 1 Lemon
1/2 t Himalayan or other low Sodium Salt

In a large ceramic dutch oven over medium heat, add the Onions, Dried Parsley, Oregano, Rosemary, Saffron and Celery until soft.  You may want/need to add 1 T of Water.  Once the Onions has started to wilt add the Eggplant.  Stir often.  It may stick, but that's okay.  Once you add the liquid later, it will come off the pot and add nice flavour.      Let heat through for a 5-10 minutes.

Add the Garlic and the Bell Pepper.  Heat through and add a T of water if desired.

Add the Tomatoes.  What I do is pour the tin in and then GENTLY squish each tomato into smithereens.  You can use diced if you want to avoid this step.  Swish a quarter of the tin with Water and add to the pot.  Add the Capers and Olives.

Let stew 10 minutes and add the juice of the Lemon.  If you require more brightness or acid, add another half Lemon.

Add the Fresh Parsley and let stew for half an hour or more.

Serve with crusty bread or with Brown Rice.

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