Up your veggie intake with this creative veg-switch rice idea.
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Chick Pea & Eggplant Braise With Broccoli & Cauliflower Rice
4
Serves
0
Serves of fruit (per serve)
4
Serves of vegetables (per serve)Ingredients
- 2 tablespoons olive oil
- 1 large eggplant, cut into 1cm dice
- 1 onion, diced
- 1 clove garlic, crushed
- 1-2 teaspoons harissa powder
- 400g can chick peas, drained
- 500g packet frozen broccoli and cauliflower veggie rice
- Fresh coriander leaves, for garnish
- ¼ cup flaked almonds, toasted
- 2 cups passata
- TIP:
- Use 2 large chopped zucchinis instead of eggplant
Method
- Heat 1 tablespoon oil in a frypan over high heat. Add eggplant and cook for 6 minutes or until browned on all sides, tossing regularly. Remove from frypan and set aside.
- Heat remaining oil in the same frypan over medium heat. Add onion and garlic, sauté for 3 minutes or until softened. Stir through harissa and cook for 1 minute. Add passata and bring to the boil. Reduce heat and simmer for 5 minutes, stirring occasionally.
- Return eggplant to frypan and stir in chick peas. Cook for 2-3 minutes or until warmed through. Season to taste.
- Meanwhile, cook frozen veggie rice following microwave packet directions.
- Serve chick pea and eggplant braise with veggie rice. Serve garnished with almonds and coriander.
Recipe Notes
Up your veggie intake with this creative veg-switch rice idea.
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Nutrition per serving
|
1381 kJ |
17g Fat |
2g Sat. Fat |
27g Carbs |
13g Sugars |
16g Fibre |
14g Protein |
550mg Sodium |
| 250 per 100 g |
3g per 100 g |
0.4g per 100 g |
5g per 100 g |
5g per 100 g |
3g per 100 g |
3g per 100 g |
100mg per 100 g |
Acknowledgements
Recipe originally published by Nutrition Australia and created by Edgell.