Photo: Joseph Gonzalez
Estimated Nutrition (whole recipe, rough)
418
Calories
17g
Protein
17g
Fat
57g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Garlic | 1 clove (3g) | 4 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 tbsp olive oil
- 1 green bell pepper , diced
- 2 cloves garlic , chopped
- 1 small eggplant (aubergine) or 2 Italian eggplants, quartered and sliced
- 6–8 mushrooms , sliced
- 1 can (15 oz / 400 g ) diced tomatoes
- 1 can (15 oz / 400 g) chickpeas , drained
- ½ tsp tarragon
- 2–3 cups (200–250 g) broccoli , cut into small florets
- 8–12 fresh basil leaves (preferably Thai basil)
Directions
1
Sauté the green bell pepper and garlic in the oil over medium heat for several minutes. Add mushrooms and eggplant and continue cooking, stirring often, for 5 minutes.
2
Add the tomatoes with their juice, chickpeas and tarragon. Stir well, cover, and simmer for 10–12 minutes until eggplant has softened somewhat.
3
Stir in the basil leaves and broccoli and simmer, partially covered, for 8–10 minutes or until broccoli is bright green.
4
Season to taste with salt and freshly ground black pepper.
5
Serve over rice or couscous .
Recipe sourced from
wikibooks