There’s only so many ways you can spice up a veggie bowl right? Wrong! This recipe from Dietitian Debbie calls for a roasted eggplant and lentil bowl smothered in garlicky yogurt sauce. Yum! To educate yourself on eggplants, here are some cook’s notes from Dietitian Debbie herself: Use eggplants as soon as you buy them because fresher eggplants will be less bitter than older ones. Also, cook them thoroughly. Half-cooked eggplants won’t taste half as great.
Roasted Eggplant and Lentil Bowl with Garlic Yogurt Sauce
Ingredients
For the lentils:
- 1 cup uncooked brown lentils, washed and picked over
- 2 cups low sodium, fat free vegetable broth
- 2 tablespoons minced fresh ginger (approx. 1″ root)
- 2 garlic cloves, minced
- 1/2 tablespoon cumin
- 2 cloves
- 1 teaspoon ground black pepper
- 2 small dried ancho peppers (optional)
- 2 tablespoons butter
For the eggplant:
- 1 large eggplant
- 3 tablespoons olive oil
- 1 teaspoon salt
For the garlic yogurt dressing:
- 1/2 cup plain yogurt, low fat (1%)
- 3 cloves garlic, minced
- 2 teaspoons olive oil
- 2 teaspoons tahini
- 1 teaspoon lemon juice
Optional Garnish/Toppings:
- 1 (15 oz) can chickpeas, rinsed
- Cherry tomatoes, halved
- Fresh parsley, chopped
Directions
Heat lentils, broth, and spices (ginger, garlic, cumin, cloves, black peppers, dried Ancho peppers) in a medium saucepan over medium-high heat. Bring to a simmer and cover partially. Tilt the lid so some steam can still escape. Simmer for 25-30 minutes or until vegetable broth is absorbed and lentils are tender. Stir in butter until melted.
While the lentils are simmering, slice eggplant into ¼” slices. Layer in a colander and salt them. Toss to distribute the salt and set aside for 5-7 minutes. Rinse the eggplant and pat dry. Arrange eggplant slices in a single layer on a large cookie sheet (or two!). Brush both sides of the eggplant slices with olive oil and broil for 1-2 minutes. Check on the slices and turn if they are starting to lightly brown. Brush again with olive oil. Repeat until slices are tender and evenly browned. Remove from oven.
In a small bowl, mix the yogurt dressing ingredients together with a fork. Stir until evenly mixed.
To make the bowls – divide lentils into 4 bowls, top with chopped eggplant slices and spoon yogurt dressing on top. Garnish with fresh, chopped parsley, chickpeas, and halved cherry tomatoes if desired.
Nutrition Information
Serves: 4 | Serving Size: approx. 1 cup + 2 tablespoons yogurt sauce
Per serving: Calories: 416; Total Fat: 21g; Saturated Fat: 6g; Monounsaturated Fat: 10g; Cholesterol: 17mg; Sodium: 703mg; Carbohydrate: 58g; Dietary Fiber: 25g; Sugar: 9g; Protein 21g
Nutrition Bonus: Potassium: 394mg; Iron: 44%; Vitamin A: 41%; Vitamin C: 11%; Calcium: 11%
Deborah Davis MS, RD is a Registered Dietitian who practices clinical dietetics in Chicago, Illinois. She shares practical nutrition tips and healthy recipes on her personal blog, Dietitian Debbie Dishes. In her free time, you’ll likely find Deborah in the kitchen, camera and spatula in hand, developing recipes for her blog and freelance pieces. Connect with Deborah on Twitter and Instagram. Photo courtesy of Deborah Davis.
Original recipe published on Dietitian Debbie Dishes.
