This dish from PCRM.org is perfect for the end of summer and beginning of fall months when all of the vegetables you need are in season and can be found at your local farmers market! Cooked tomatoes contain higher amounts of lycopene than raw tomatoes. Lycopene is a powerful antioxidant proven to help fight degenerative diseases. Serve this veggie-packed dish over pasta, brown rice, or quinoa to make it an even heartier meal.
Ingredients, Makes 10 one cup servings
1/2 cup water
2 onions, chopped
3 garlic cloves, minced
1 large eggplant, diced
2 pounds tomatoes, peeled, seeded, and chopped, or 1 15-ounce can crushed tomatoes
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
1 bell pepper, seeded and diced
2 medium zucchini, sliced
mushrooms (optional)
Directions
Heat the water in a large pot and add onions and garlic. Cook over medium heat, stirring often, until onions are soft, about 5 minutes.
Stir in eggplant, tomatoes, basil, oregano, thyme, salt, and black pepper. Cover and simmer, stirring frequently, until eggplant is just tender when pierced with a fork, about 15 minutes.
Stir in bell pepper and zucchini. Cover and cook until tender, about 5 minutes.
Nutrition Per Serving: 47 calories; 0.3 g fat; 0.1 g saturated fat; 5.3% calories from fat; 0 mg cholesterol; 1.5 g protein; 11.4 g carbohydrates; 5.2 g sugar; 2.8 g fiber; 124 mg sodium; 21 mg calcium; 0.7 mg iron; 19.5 mg vitamin C; 293 mcg Beta Carotene; 0.5 mg vitamin E
Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.
