Eggplant And Brown Rice Cassorole [Bulkbites.com]

• Servings: 1
• Time: 40 minutes

This is a hearty casserole recipe made with wholegrain brown rice, chickpeas and eggplant. Brown rice and chickpea pilaf makes for a perfect base for the casserole topped with grilled eggplant and tomato slice. Eggplant is a low calorie vegetable that is rich in vitamins, minerals and fiber. Fresh tomato sauce is rich in antioxidants and provides a wonderful flavor to the casserole. Brown rice and chickpeas are rich in protein, complex carbs and iron. Overall this wholesome casserole recipe is a perfect, healthy meal.

Nutrition

• calories: 562
• protein: 20
• carbs: 109
• fat: 8
• saturated fat: 1.2
• polyunsaturated fat: 1.61
• monounsaturated fat: 3.61
• cholesterol: 4
• sodium: 3376
• potassium: 1828
• dietary fiber: 20.62
• sugars: 27.22
• vitamin a: 46
• vitamin c: 25
• calcium: 205
• iron: 2
• magnesium: 0
• complex carbs: 61.16
• other fats: 1.58

Ingredients

• 1 ounce Rice, brown, long-grain, raw
• 1 ounce Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water\~^CHICKPEAS (GARBANZO BNS,BENGAL GRAM),MAT SDS,CND,DRND,RNSD~
• 1 eggplant, unpeeled Eggplant, raw
• 0.5 cup, chopped or sliced Tomatoes, red, ripe, raw, year round average
• 1 cup SWANSON BROTH, Vegetable Broth
• 0.5 container Yogurt, Greek, plain, nonfat
• 1 tbsp chopped Onions, raw
• 1 tbsp chopped Garlic
• 1 tsp Spices, turmeric, ground
• 1 tsp Oil, olive, salad or cooking
• 1 tsp Salt, table
• 1 tbsp Spices, pepper, black
• 1 tsp Thyme, fresh

Instructions

• Heat the oil in a sauce pan over medium heat andsauté the onions.
• Add garlic, salt, pepper and turmeric. Stir and cook for a minute.
• Add brown rice, chickpeas and vegetable stock. Bring to a boil then cover and let simmer for 20 minutes.
• Meanwhile cut the eggplant into thick round slices and season them with salt and pepper. Heat a large non-stick pan and spray on some oil. Cook the eggplant slices in the pan for 1 minute per side until brown.
• Set the oven to 350 degree Fahrenheit or 190 degree Celsius.
• Pour cooked brown rice into a casserole dish. Stir in yogurt.Place a layer of eggplant on top followed by tomatoes. Crush and sprinkle some thyme leaves on the top.
• Bake for 30 minutes. Remove from the oven and serve when slightly cool.