Courgette and Aubergine Curry The Happy Foodie from thehappyfoodie.co.uk
Introduction
Aubergines, also known as eggplants, and courgettes, also known as zucchini, are two vegetables that are commonly used in Mediterranean cuisine. They are versatile ingredients that can be used in a variety of dishes, including stews, salads, and pasta. In this recipe, we will combine aubergines and courgettes to create a delicious and healthy meal.
Ingredients
For this recipe, you will need the following ingredients:
1 large aubergine, diced
2 medium courgettes, diced
1 onion, chopped
3 cloves of garlic, minced
1 can of chopped tomatoes
1 teaspoon of dried oregano
1 teaspoon of dried basil
1 teaspoon of paprika
1 teaspoon of salt
1/2 teaspoon of black pepper
2 tablespoons of olive oil
Instructions
1. Preheat the oven to 200°C. 2. In a large bowl, mix together the diced aubergine and courgette, chopped onion, minced garlic, dried oregano, dried basil, paprika, salt, pepper, and olive oil. Make sure that all the vegetables are well coated with the olive oil and spices. 3. Transfer the vegetable mixture to a baking dish and spread it out evenly. 4. Pour the can of chopped tomatoes over the vegetables and mix well. 5. Cover the baking dish with foil and bake in the preheated oven for 30 minutes. 6. After 30 minutes, remove the foil and bake for an additional 15 minutes, or until the vegetables are tender and the sauce has thickened. 7. Serve the aubergine and courgette stew hot, with some crusty bread or rice.
Nutrition
This recipe serves four people and provides the following nutritional values per serving:
Calories: 160
Protein: 4g
Carbohydrates: 21g
Fat: 8g
Fiber: 7g
Aubergines and courgettes are both low in calories and high in fiber, making them ideal for weight loss and maintaining a healthy digestive system. They are also rich in antioxidants, vitamins, and minerals, which help protect the body against diseases and promote overall health.
Variations
There are many variations of this recipe that you can try, depending on your taste and preferences. Here are some ideas:
Add some chopped red bell pepper or mushrooms to the vegetable mixture for extra flavor and nutrition.
Use fresh herbs instead of dried ones for a more vibrant taste. Basil, parsley, and thyme all work well with this recipe.
Top the stew with some grated Parmesan cheese or crumbled feta cheese for a cheesy twist.
Conclusion
This aubergine and courgette recipe is a simple and delicious way to enjoy two of the most popular vegetables in Mediterranean cuisine. It is vegan, gluten-free, and low in calories, making it a healthy choice for any meal. Try it today and let us know how you like it!
