Tuesday, February 16, 2010

Quality Health Recipe: Eggplant and Black Bean Casserole

Ingredients: 1-1/3 tbsp vegetable oil 1 tsp salt (optional) 1/2 tsp black pepper, cracked, whole 2 small onions, sliced 3/4 lb eggplant, cut into 2x.5 in. pieces 1 can (15 oz) black beans, rinsed and drained 1 tsp turmeric, or curry powder 1-1/2 tsp cumin seed 1 tsp chili pepper flakes 12 cloves garlic, thickly sliced 1-1/2 cups Italian style peeled tomatoes, coarsely chopped 1-1/2 tsp fennel seed 2 tsp dry mustard 2 tbsp cilantro, or parsley, chopped Cooking Directions: Heat oil in a heavy nonstick skillet or flameproof casserole over high heat. Cook cumin seed 15 seconds or until dark brown. Stir in fennel and pepper. Immediately add onions and garlic and reduce heat to medium high. Sauté 5 minutes, stirring frequently, until onions and garlic are golden. Stir in next 4 ingredients. Add eggplant and reduce heat to medium. Cook 5 minutes, stirring occasionally, until eggplant softens. Stir in tomatoes and simmer 5 minutes, stirring constantly, until tomatoes are hot. Stir in black beans. Reduce heat to low and simmer 5 minutes or until sauce thickens. Sprinkle with cilantro.

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