Tired of the same old dinner routine? Craving a flavorful and healthy meal that's surprisingly easy to make? Then look no further! This Eggplant Tomato Pepper recipe is your answer. It's a vibrant Mediterranean dish bursting with fresh flavors, perfect for a quick weeknight dinner or a delightful weekend gathering. This easy recipe is a fantastic example of homemade cooking at its finest, delivering a delicious dish that's both satisfying and nutritious.
Ingredients: A Symphony of Mediterranean Flavors
This recipe utilizes simple, fresh ingredients to create a complex and delicious flavor profile. You'll find everything easily accessible at your local grocery store.
- 1 large eggplant, diced
- 2 bell peppers (any color), diced
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 (28 ounce) can crushed tomatoes
- 1 (15 ounce) can tomato sauce
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional, for a little heat)
- 2 tablespoons olive oil
- Salt and black pepper to taste
- Fresh basil leaves, for garnish (optional)
Step-by-Step Instructions: A Simple Cooking Process
This recipe is designed to be straightforward, even for beginner cooks. Let's get started!
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Prep the Vegetables: Wash and dice the eggplant, bell peppers, and onion. Mince the garlic cloves.
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Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes. Stir in the garlic and cook for another minute until fragrant. Don't let the garlic burn!
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Add the Eggplant and Peppers: Add the diced eggplant and bell peppers to the pot. Cook for about 8-10 minutes, stirring occasionally, until the eggplant begins to soften.
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Simmer the Sauce: Stir in the crushed tomatoes, tomato sauce, oregano, basil, red pepper flakes (if using), salt, and pepper. Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for at least 20 minutes, or until the eggplant is tender. The longer it simmers, the richer the flavors become.
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Serve and Enjoy: Taste and adjust seasoning as needed. Garnish with fresh basil leaves before serving. This dish is fantastic served hot with crusty bread for dipping or as a side to grilled chicken or fish.
Cooking Tips for a Perfect Dish
- Don't overcrowd the pan: When sautéing the eggplant and peppers, make sure not to overcrowd the pan. This will help them cook evenly and prevent steaming.
- Salt the eggplant: Lightly salting the diced eggplant before cooking helps draw out excess moisture, preventing a watery sauce. Let it sit for about 15-20 minutes, then pat it dry before cooking.
- Adjust the spices: Feel free to adjust the amount of herbs and spices to your liking. Experiment with different herbs like thyme or rosemary.
- Add some protein: For a heartier meal, add cooked ground meat (beef, lamb, or turkey) or lentils to the sauce.
Variations: Endless Possibilities
This recipe is incredibly versatile. Here are a few ideas to customize it:
- Vegetarian/Vegan: This recipe is naturally vegetarian. To make it vegan, ensure your tomato sauce and any other added ingredients are also vegan-friendly.
- Spicy: Add more red pepper flakes or a pinch of cayenne pepper for extra heat.
- Herby: Experiment with different fresh herbs like parsley, thyme, or rosemary.
- Cheesy: Stir in some shredded mozzarella or Parmesan cheese during the last few minutes of cooking.
Nutritional Information (per serving, approximate)
This information is an estimate and will vary based on specific ingredients and serving size.
- Calories: Approximately 200-250
- Protein: 5-7 grams
- Fat: 8-10 grams
- Carbohydrates: 25-30 grams
- Fiber: 5-7 grams
This eggplant tomato pepper recipe is a perfect example of quick dinner ideas and healthy meals that don't compromise on flavor. It's a delicious and satisfying dish that's sure to become a staple in your recipe collection. Enjoy!