Roasted eggplant and kumara stew
Serves: 4
Time to make: 50 mins
Total cost: $24.28 / $6.07 per serve
(at time of publication)
Ingredients
- 2 medium eggplants, cut in bite-sized pieces
- 2 medium kumara, cut in bite-sized pieces
- 2 tablespoons olive oil
- salt and black pepper, to season
- 2 x 400g cans chopped tomatoes*
- 420g can chickpeas, drained, rinsed
- 2 cups broccoli florets
- 2 tablespoons reduced-fat sour cream
- 2 tablespoons chopped fresh parsley
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Instructions
1 Preheat oven to 190ºC. Place eggplant and kumara in a baking dish. Drizzle over oil and season with salt and pepper. Roast for 30 minutes until just tender.
2 Tip eggplant and kumara into a large saucepan with tomatoes. Cover and bring to the boil. Remove lid and simmer for 2-3 minutes. Add chickpeas and broccoli and simmer for 2 minutes.
3 Remove from heat and stir in sour cream. Scatter over parsley and serve.
Variations
For a tasty change, use pumpkin instead of eggplant.
HFG tip
Make sure you take the pan off the heat before adding the sour cream otherwise it may curdle.
*NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it’s wise to check the label to be sure as product ingredients can vary and formulations can change.
Nutrition Info (per serve)
-
Calories 354cal
-
Kilojoules 1480kJ
-
Protein 14g
-
Total fat 11g
-
–Saturated fat 2g
-
Carbohydrates 45g
-
–Sugars 15g
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Dietary fibre 14g
-
Sodium 710mg
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Calcium 150mg
-
Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
