Eggplant Rice Casserole

This Eggplant Rice Casserole is a delightful Moroccan-inspired dish that combines the earthy flavors of eggplant with fragrant spices and wholesome rice. It's a healthy, satisfying meal perfect for any occasion, packed with nutrients and flavor.

Ingredients

• Eggplant - 250 grams, diced
• Brown rice - 150 grams, uncooked
• Tomato - 1 medium, chopped
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Cumin - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Vegetable broth - 400 ml
• Chickpeas - 100 grams, canned and drained
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped for garnish

Steps

1. Preheat your oven to 180°C (350°F).
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent.
3. Add the diced eggplant to the skillet and cook for about 5-7 minutes, stirring occasionally until it begins to soften.
4. Stir in the chopped tomato, cumin, cinnamon, paprika, salt, and black pepper. Cook for another 3-4 minutes until the tomato has softened.
5. In a separate pot, cook the brown rice according to package instructions using vegetable broth instead of water for added flavor.
6. Once the rice is cooked, combine it with the eggplant mixture and add the drained chickpeas. Mix well to combine all ingredients.
7. Transfer the mixture to a baking dish and spread evenly. Cover with foil and bake in the preheated oven for 20 minutes.
8. Remove the foil and bake for an additional 10 minutes to allow the top to crisp slightly.
9. Remove from the oven and let it sit for a few minutes. Garnish with fresh parsley before serving.

Nutrition

• Calories: 400
• Protein: 12 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting healthy digestion.
• Contains antioxidants from eggplant and tomatoes, supporting overall health.

Tags