Mediterranean Eggplant
for Meatless Mondays & Beyond

Yes, it’s that time of year when we vow to make healthy eating choices. Start here, with a simple, wholesome vegetarian supper, just eggplant, zucchini and tomato with a little feta stirred in, quick to make and full of flavor. Weight Watchers, make this a year-round staple: an entrée serving adds up to just 2 points (Old Points) or 3 points (PointsPlus).

Mediterranean Eggplant, a quick, easy & tasty vegetarian supper, just eggplant, zucchini and tomato (fresh or canned) with a little feta stirred in. Recipe source, Kitchen Parade.

Many thanks to reader Lou Grubaugh who forwarded this recipe last fall, calling it an “oldie but goodie”.

The Oldie? The source is a 25-year old 1987 Sunset Recipe Annual where the headnotes read, “Alone, eggplant is unassertive, but in the proper company, this retiring vegetable grows bold.”

The Goodie? Mediterranean Eggplant has many of the same ingredients as Ratatouille and Caponata yet turns out an entirely different dish, the way a poached egg is nothing like a scrambled egg and a hot dog is a fur cry from a pork chop.

Twenty-five years from now, let’s hope that people will still be sharing this recipe. That would make a Really Old Oldie and a Really Good Goodie.

ALANNA’s TIPS The original recipe called for a large, firm and ripe tomato, cored, seeded and chopped. In summer, a fresh tomato would be a great choice. But in winter? Canned tomatoes it shall be, no concession to flavor. For a creamy sauce, stir in the feta cheese with the tomatoes. But for bright bursts of sharp feta, stir it in just before serving so the crumbles won’t completely melt. Stir gently so not to break up the vegetable pieces too much, you don’t want Mediterranean Mush.
Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Do you have a favorite "oldie but goodie" recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

QUICK SUPPER:
MEDITERRANEAN EGGPLANT

Hands-on time: 20 minutes plus occasional stirring throughout
Time to table: 45 minutes
Makes 5 cups
  • 1 tablespoon olive oil
  • 1 onion, cut in large pieces
  • 3 cloves garlic, roughly chopped
  • 1 globe eggplant, about 1 pound, cut in one-inch cubes
  • 1 teaspoon dry basil
  • 1 zucchini, about 1/2 pound, cut in thick half moons
  • 15 ounces canned diced tomatoes (see TIPS)
  • 3/4 cup (2.5oz/70g) feta cheese, crumbled
  • Salt & pepper to taste

In a large Dutch oven or heavy pot, heat oil until shimmery on medium heat. Add onion and garlic, stir to coat with fat, then cook until onion begins to turn color, about 10 minutes, stirring occasionally.

Stir in eggplant and basil. Cover and cook until eggplant begins to turn color, about 10 minutes, stirring occasionally. Stir in zucchini and cook for 10 to 15 minutes, until eggplant and zucchini are almost completely cooked, stirring occasionally.

Stir in tomato and heat through. Just before serving (see TIPS), stir in feta and season to taste.

Serve hot as a side dish or as a vegetarian main dish with Oven-Baked Brown Rice or Garlicky Polenta.

NUTRITION ESTIMATE Per Half Cup (Side Dish)/Full Cup (Entrée): 59/119 Calories; 3/6g Tot Fat; 1/3g Sat Fat; 6/12mg Cholesterol; 142/285mg Sodium; 7/14g Carb; 3/5g Fiber; 3/7g Sugar; 2/5g Protein. WEIGHT WATCHERS POINTS WW Old Points 1/2, WW PointsPlus 2/3 CALORIE COUNTERS & MEDIFAST REAL-FOOD 100-calorie serving = 13 tablespoons, a generous 3/4 cup This recipe has been 'Alanna-sized' with reductions in fat and increases in crunch and nutrition from extra vegetables.

This Week, Years Past 2002 - 2011

Beef Stew with Cranberries Tin Foil Chicken & Veggies Italian Lemon Chicken Oven-Baked Brown Rice Winter Tomato Soup Broiled Grapefruit

Last Week, Elsewhere

Steamed Vegetable Medley
A Veggie Venture


More Healthy Vegetarian Recipes for Meatless Mondays

(hover for a description, click a photo for a recipe)
Two-Way Lentil Skillet (Black Lentils with Tofu) Squash & Carrot Stew Broccoli Rigatoni with Chickpeas & Lemon

More Eggplant Recipes

Ratatouille Moroccan Chicken Eggplant & Bean Thai Curry
~ more eggplant recipes ~
from Kitchen Parade

~ Baba Ganoush ~
~ Roasted Baby Eggplant Halves with Herbs ~
~ Eggplant Steaks ~
~ more eggplant recipes ~
from A Veggie Venture, my food blog

Shop Your Pantry First

(helping home cooks save money on groceries)





© Copyright 2012 Kitchen Parade





I love the sound of this, just loaded with my favorite flavors!
 
Hi Alanna,
I was reading one of your other recipes - one for a parsnip soup - where you said, "I've long been a seasonal cook: no tomatoes in February, no parsnips in August, no asparagus in November." Where do you get eggplants and zucchini this time of year in St. Louis?
 
Ahhh ... the quandary of seasonal eating in a northern climate. As you might guess, the eggplant and zucchini are from the grocery, imported from somewhere. Our CSA is bringing us local greens and potatoes and carrots still however.

Seasonal eating, to me anyway, also means adapting to the seasons. In winter that means focusing on what's available, what is somehow right for the season (here, a light, healthy dish after the holidays) as much as, maybe more than, what's "local".

Thanks for the chance to think on this for a bit. What is your OWN thought?
 
I don't mean to be difficult, but I don't really see the contradiction in eating light and healthy and eating locally and/or in season in winter. I also live in a northern clime, but fortunately for me, I love winter produce. Right now, this means lots of squash (spaghetti, red kuri, acorn, butternut, kabocha, etc.), all different types of greens, beets, carrots, parsnips, kohlrabi, celery root, sweet potatoes, regular potatoes, radishes, onions, homemade preserves made with the summer's bounty (including tomato sauce), beans, yogurt and eggs from a local dairy, lean proteins like chicken, etc.
 
Anonymous ~ Your point is well-taken. Thanks for the challenge to my own practices. You sound as if you've really got it together, I'm impressed.
 

Post a Comment

Thank you for taking a moment to write! I read each and every comment, for each and every recipe. If you have a specific question, it's nearly always answered quick-quick. But I also love hearing your reactions, your curiosity, even your concerns! When you've made a recipe, I especially love to know how it turned out, what variations you made, what you'll do differently the next time. ~ Alanna