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Food > Free Diabetic Recipes > Vegetarian Recipes

Vegetarian Stir Fry with Edamame – TypeFree Diabetes

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Vegetarian Stir Fry with Edamame

Preparation Time: 30 minutes

Number of Servings:
4

Cups of Fruits and Vegetables Per Person: 2


Ingredients

  • 1/2 white onion (5 oz), diced small
  • 1 lb eggplant, peeled and diced into 3/4-inch cubes
  • 1 red bell pepper (1/2 lb), seeded and medium diced
  • 2 tsp vegetable oil
  • 1 small clove garlic, peeled and chopped
  • 1/2 tsp fresh ginger, peeled and chopped
  • 1 pkg (14-1/2 oz) extra firm tofu, diced medium
  • 1/2 cup sesame garlic sauce
  • 1 cup edamame (soybeans), pods removed
  • 2 Tbsp chopped cilantro
  • 3 Tbsp (about 2) scallions, washed and cut on bias

Directions

  1. Blanch onion, eggplant, and red pepper in boiling water, until crisp tender about
    2-3 minutes, drain and set aside.
  2. Heat nonstick wok or large nonstick skillet on high, about 2 minutes.
  3. Add vegetable oil; swirl to coat pan (oil should smoke lightly).
  4. Add garlic, ginger, and tofu (tofu breaks up slightly); stir fry 1 minute.
  5. Add in vegetables and stir fry 2 minutes.
  6. Add garlic sauce; stir fry 3 minutes.
  7. Add edamame; stir fry 2 minutes.
  8. Add chopped cilantro, remove from pan, garnish with scallions. 

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 300

Calories from Fat 90 % Daily Value (DV)*

Total Fat 11g 17%

Saturated Fat 2g 8%

Cholesterol 0mg 0%

Sodium 390mg 16%

Total Carbohydrate 39g 13%

Dietary Fiber 8g 32%

Sugars 7g

Protein 19g

Vitamin A 70%

Vitamin C 190%

Calcium 15%

Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 1

Milk: 0

Fat: 1

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

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Vegetable Bean Tostadas – Type Free Diabetes

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Vegetable Bean Tostadas

Preparation Time: 30 minutes

Number of Servings:
6

Cups of Fruits and Vegetables Per Person: 2


Ingredients

  • 6 flour tortillas
  • 1/2 cup fat free cottage cheese
  • 1/4 tsp salt
  • 3 Tbsp lemon juice
  • 15 oz can garbanzo beans, rinsed and drained
  • Nonstick cooking spray
  • 1/4 cup onion, minced
  • 1 garlic clove, mince
  • 1/4 cup fresh parsley, chopped
  • 2 Tbsp fresh cilantro
  • 1 tbsp sesame seeds, toasted
  • 2 cups cucumber, thinly sliced
  • 3 cups fresh spinach, shredded
  • 3 cups tomato, chopped
  • 6 Tbsp fat free sour cream
  • 1 Tbsp green onions, finely chopped

Directions

  1. Arrange tortillas in single layer on baking sheet.
  2. Bake at 350¡F for 6 minutes on each side or until crisp.
  3. Let cool on wire rack.
  4. Place cottage cheese, salt, lemon juice, and garbanzo beans in a blender or food
    processor; process until smooth.
  5. Spoon mixture into a bowl; set aside.
  6. Coat nonstick skillet with cooking spray.
  7. Place over medium-high heat and add onion and garlic; sautŽ until tender.
  8. Add onion mixture, parsley, cilantro, and sesame seeds to bean mixture, stirring
    well.
  9. To serve: spread bean mixture evenly over each tortilla.
  10. Top with cucumber, spinach, tomato, sour cream, and green onion. 

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving
Calories 240

Calories from Fat 40 % Daily Value
(DV)*

Total Fat 5g 7%

Saturated Fat 1g 5%

Cholesterol 0mg 0%

Sodium 340mg 14%

Total
Carbohydrate 39g 13%

Dietary Fiber 6g 24%

Sugars 6g

Protein 11g

Vitamin A 40%

Vitamin
C 50%

Calcium 15%

Iron 30%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Fruit: 0

Vegetables: 1

Meat: 1

Milk: 0

Fat: 0

Carbs: 2

Other: 0

** Diabetic exchanges
are calculated based on the American Diabetes Association Exchange System. This
site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges
are not included. Source: 5 A Day for Better Health: cdc.gov


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Vegetable Cornmeal Crepes – Type Free Diabetes

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Vegetable Cornmeal Crepes

Preparation Time: 45 minutes

Number of Servings:
6

Cups of Fruits and Vegetables Per Person: 2


Ingredients

Filling

  • 1 lb cooked new potatoes, cut into 1/2 inch pieces
  • 1 cup mushrooms, sliced
  • 1/2 medium red pepper, chopped
  • 2 tsp olive or vegetable oil
  • 2 small zucchini, coarsely shredded
  • 2 cups broccoli florets, steamed until crisp-tender
  • 3 Tbsp grated Parmesan cheese
  • 2 finely chopped fresh or (1/2 tsp dried) thyme leaves
  • 1/8 tsp salt
  • 1/4 tsp pepper
  • 6 Tbsp reduced-fat sour cream
  • Parsley sprigs

Vegetable Cornmeal Crepes

  • 1 cup all-purpose flour
  • 1/3 cup yellow cornmeal
  • 1 Tbsp sugar
  • 2-1/2 tsp baking powder
  • 3 Tbsp grated Parmesan cheese
  • 1-3/4 cup skim milk
  • 2 Tbsp melted margarine
  • 1 egg
  • 2 egg whites
  • vegetable cooking spray

Directions

Filling

  1.  In large skillet, sautŽ potatoes, mushrooms and pepper in oil until potatoes
    are beginning to brown, about 5 minutes.
  2. Stir in zucchini and broccoli; sautŽ until zucchini is tender about 3 minutes.
  3. Stir in cheese, thyme, salt and pepper.
  4. Spoon vegetable mixture in center of crepes (about 1/3 cup per crepe).
  5. Roll crepes and place, seam-sides down, on plates.
  6. Garnish with dollops of sour cream and parsley. 

Vegetable Cornmeal Crepes

  1. In medium bowl, mix dry ingredients and cheese; stir in milk, margarine, egg and
    egg whites until smooth.
  2. Spray crepe pan or small skillet with cooking spray; heat over medium heat.
  3. Spoon 3 Tbsp batter into skillet, rotating quickly so that batter covers bottom
    of pan in thin layer.
  4. Cook over medium heat until light brown on the bottom.
  5. Loosen edges of crepe with spatula; turn and cook until other side is light brown.
  6. Stack crepes between waxed paper and cover loosely with clean kitchen towel. 

Nutrition Facts

Serving Size: 2 crepes

Amount Per Serving

Calories 250

Calories from Fat 60 % Daily Value (DV)*

Total Fat 7g 11%

Saturated Fat 2g 10%

Cholesterol 35mg 12%

Sodium 260mg 11%

Total Carbohydrate 36g 12%

Dietary Fiber 3g 12%

Sugars 7g

Protein 12g

Vitamin A 30%

Vitamin C 100%

Calcium 25%

Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 0

Milk: 0

Fat: 1

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

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Vegetarian Paella – TypeFree Diabetes

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Vegetarian Paella

Preparation Time: 1 hour

Number of Servings:
6

Cups of Fruits and Vegetables Per Person: 0


Ingredients

  • 1-1/2 Tbsp olive oil
  • 1 large onion, chopped
  • 1/2 tsp paprika
  • 1-1/2 cups long grain brown rice
  • 3-3/4 cups low-sodium vegetable broth
  • 3/4 cups dry white wine
  • 14 oz can tomatoes, chopped with juice
  • 1 Tbsp tomato paste
  • 1/2 tsp tarragon
  • 1 tsp dried basil
  • 1 tsp oregano
  • 1 red pepper, roughly chopped
  • 1 green pepper, roughly chopped
  • 3 stalks celery, finely chopped
  • 3 cups mushrooms, washed and sliced
  • 1/2 cup snow pea pods
  • 2/3 cup frozen peas
  • 1/3 cup cashew nut pieces
  • salt and pepper to taste

Directions

  1. Heat oil in a large, deep skillet and sautŽ onions and garlic until soft.
  2. Add paprika and rice and continue to cook for 4 -5 minutes or until rice is transparent.
    Stir occasionally.
  3. Add stock, wine, tomatoes, tomato paste, and herbs and simmer for 10 – 15 minutes.
  4. Add peppers, celery, mushrooms, and pea pods and continue to cook for another 30
    minutes or until rice is cooked.
  5. Add peas, cashews, salt and pepper to taste.
  6. Heat through and place on a large heated serving dish. 

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 340

Calories from Fat 80 % Daily Value (DV)*

Total Fat 9g 14%

Saturated Fat 2g 8%

Cholesterol 0mg 0%

Sodium 290mg 12%

Total Carbohydrate 54g 18%

Dietary Fiber 6g 24%

Sugars 9g

Protein 9g

Vitamin A 35%

Vitamin C 150%

Calcium 8%

Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 0

Milk: 0

Fat: 1

Carbs: 3

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

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Tortilla Pizzas – TypeFree Diabetes

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Tortilla Pizzas

Preparation Time: 20 minutes

Number of Servings:
6

Cups of Fruits and Vegetables Per Person: 1


Ingredients

  • 12 small corn or flour tortillas
  • Vegetable Oil or Margarine
  • 1 (16oz) can refried beans
  • 1/4 cup chopped onion
  • 2 ounces fresh or canned green chili peppers, diced
  • 6 Tbsp red taco sauce
  • 3 cups chopped vegetables, such as broccoli, mushrooms, spinach, and bell peppers
  • 1/2 cup (2oz) shredded part-skim mozzarella cheese
  • 1/2 cup chopped cilantro (optional)

Directions

  1. Brush one side of each of two tortillas with water.
  2. Press the wet sides of the tortillas together to from a thick crust for the pizza.
  3. Brush the outside of the tortillas with a small amount of oil or margarine.
  4. Evenly brown both sides in a heated frying pan.
  5. Repeat with the rest of the tortillas. Set aside.
  6.  Heat refried beans, chopped onion, and half of the diced chili peppers together
    in a medium saucepan, stirring occasionally.
  7. Remove from heat.
  8. Spread about 1/3 cup of the bean mixture on each tortilla pizza.
  9. Sprinkle with 1 tablespoon of taco sauce, then top with 1/2 cup of the chopped vegetables,
    1 teaspoon of diced chili peppers, and 1 tablespoon of shredded cheese for each
    pizza.
  10. Return to frying pan and heat until cheese melts.
  11. Top with cilantro, if desired. Serve immediately. 

Nutrition Facts

Serving Size: 1 pizza

Amount Per Serving

Calories 270

Calories from Fat 60 % Daily Value (DV)*

Total Fat 7g 11%

Saturated Fat 2g 8%

Cholesterol 5mg 2%

Sodium 370mg 15%

Total Carbohydrate 42g 14%

Dietary Fiber 7g 28%

Sugars 2g

Protein 9g

Vitamin A 30%

Vitamin C 30%

Calcium 15%

Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Fruit: 0

Vegetables: 1

Meat: 1

Milk: 0

Fat: 1

Carbs: 2

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Mushroom Lasagna – Type Free Diabetes

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Mushroom Lasagna

Preparation Time: 1 hour, 30 minutes

Number of Servings:
9

Cups of Fruits and Vegetables Per Person: 2


Ingredients

  • 1 lb low-fat cottage cheese
  • 1/2 lb low-fat or part-skim ricotta cheese
  • 2 egg whites
  • 2 Tbsp Parmesan cheese, grated
  • 1 Tbsp fresh chives, minced
  • 1 Tbsp fresh parsley, minced
  • 1/4 tsp freshly ground black pepper
  • 8 oz whole wheat lasagna noodles, uncooked
  • 1 cup onion (1 large), minced
  • 1/4 cup dry red wine
  • 1-1/2 lbs mushrooms, sliced
  • 1 cup zucchini, chopped
  • 4 cups low sodium red sauce of your choice

Directions

  1. Puree cottage cheese, ricotta, egg whites and Parmesan.
  2. Blend in chives, parsley and pepper by hand.
  3. In a large pot of lightly salted boiling water, cook lasagna noodles until just
    tender but not mushy, about 10 minutes.
  4. Remove noodles with a slotted spoon, dip into cold water and lay out flat on clean
    kitchen towels (not paper towel, or they will stick).
  5. In covered skillet, simmer onions in wine for about 5 minutes until very soft. Stir
    frequently, but keep pot covered in between stirrings.
  6. Add mushrooms and zucchini and cook until soft and half their original volume, about
    5 minutes.
  7. Drain the vegetables.
  8.  Preheat oven to 375¼F.
  9. Combine the cheese mixture and all but 1/4 cup of the mushroom mixture.
  10. Spread 2 cups red sauce in the bottom of a 9-by-14 inch baking pan.
  11. Alternate layers of noodles and cheese mixture ending with a final layer of noodles.
  12. Cover with remaining sauce.
  13. Distribute reserved mushrooms over top.
  14.  Bake, covered, for 1 hour.
  15. Uncover and bake for 5 minutes longer.
  16. Remove from oven and let sit for 10 minutes before cutting. 

Nutrition Facts

Serving Size: 1/9 of recipe

Amount Per Serving

Calories 230

Calories from Fat 35 % Daily Value (DV)*

Total Fat 4g 5%

Saturated Fat 2g 8%

Cholesterol 10mg 3%

Sodium 90mg 4%

Total Carbohydrate 33g 11%

Dietary Fiber 6g 24%

Sugars 5g

Protein 18g

Vitamin A 25%

Vitamin C 30%

Calcium 15%

Iron 10%
* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 1

Meat: 1

Milk: 0

Fat: 0

Carbs: 2

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Mexibean Mock Lasagna – TypeFree Diabetes

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Mexibean Mock Lasagna

Preparation Time: 30 minutes

Number of Servings:
6

Cups of Fruits and Vegetables Per Person: 3


Ingredients

  • 2 tsp olive oil
  • 1-1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 1 green pepper, coarsely chopped
  • 1 red pepper, coarsely chopped
  • 1 tsp ground cumin
  • 2 tsp chili powder
  • 1/8 tsp cayenne powder
  • 1 cup frozen or fresh corn kernels
  • 15 oz can dark red kidney beans, rinsed and drained
  • 15 oz can black beans, rinsed and drained
  • 1 cup no added salt tomato sauce
  • 4 oz can diced green chilies, drained
  • nonstick cooking spray
  • 6 corn tortillas
  • 1 cup fat free ricotta cheese
  • 3/4 cup low fat cheddar cheese, shredded

Directions

  1. In large skillet, heat oil over medium high heat. SautŽ onion, garlic, and peppers
    for 5 minutes.
  2. Stir in spices and sautŽ 1 additional minute. Remove from heat.
  3. Mix in corn, beans, tomato sauce, and diced green chilies.
  4. Spray 13Ó x 9Ó dish with cooking spray.
  5. Place 3 tortillas in the dish arranging to cover the bottom.
  6. Spoon in half of the corn mixture, and spread ? cup ricotta cheese on top.
  7. Sprinkle with half of the cheddar cheese.
  8. Repeat layers, using up all the ingredients.
  9. Cook, uncovered at 350¡F for 45 minutes, until casserole is thoroughly heated and
    cheddar cheese has melted.
  10. Let stand 5 minutes before serving. 

Nutrition Facts

Serving Size: 1/6 of recipe



Diabetic Exchange**


Fruit: 0

Vegetables: 2

Meat: 1

Milk: 0

Fat: 0

Carbs: 2

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov
Calories 340 Calories from Fat 45 % Daily Value (DV)* Total Fat 5g 8% Saturated
Fat 1g 5% Cholesterol 10mg 3% Sodium 600mg 25% Total Carbohydrate 53g 18% Dietary
Fiber 13g 52% Sugars 10g Protein 18g Vitamin A 30% Vitamin C 140% Calcium 25% Iron
20% * Percent Daily Values are based on a 2,000 calorie diet.


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Lemon Bulgur and Chickpea Pilaf – TypeFree Diabetes

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Lemon Bulgur and Chickpea Pilaf

Preparation Time: 30 minutes

Number of Servings:
6

Cups of Fruits and Vegetables Per Person:
1


Ingredients

  • 1 cup medium grind bulgur
  • 2 cups vegetable stock
  • 1 tsp ground cumin
  • 1 Tbsp olive oil
  • 1 small onion, chopped
  • 1 small green bell pepper, chopped
  • 3 cloves garlic, minced
  • 2 cups canned chickpeas, rinsed and drained
  • 1/3 cup fresh lemon juice
  • 1 cup fresh chopped parsley

Directions

  1. Place bulgur in a bowl.
  2. Bring stock to a boil, add half the cumin, and pour stock over bulgur.
  3. Stir once and let sit 10 to 15 minutes, until most of the liquid has been absorbed
    and bulgur is fluffy.
  4. Heat oil in a heavy nonstick skillet over medium heat.
  5. SautŽ onion, green pepper and half the garlic 3 to 5 minutes, stirring, until onion
    is translucent.
  6. Add remaining garlic and cumin. SautŽ about 30 seconds.
  7. Stir in bulgur and chickpeas. Stir together a few minutes.
  8. Add remaining ingredients, combine well and season with salt and pepper to taste.
    Serve hot. 

Nutrition Facts



Serving Size: 1/6 of recipe

Amount Per Serving

Calories 140

Calories from Fat 35 % Daily Value (DV)*

Total Fat 4g 6%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 440mg 18%

Total Carbohydrate 22g 7%

Dietary Fiber 5g 20%

Sugars 5g

Protein 6g

Vitamin A 15%

Vitamin C 50%

Calcium 6%
 Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 1

Meat: 0

Milk: 0

Fat: 1

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov

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Avocado Tacos – TypeFree Diabetes

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Avocado Tacos


Preparation Time: 30 minutes
Number of Servings: 12

Cups of Fruits and Vegetables Per Person: 0


Ingredients

  • 1 ripe avocado, peeled and seeded
  • 1 medium onion, julienne
  •  2 large green peppers, julienne
  •  2 large red peppers, julienne
  • 1 cup fresh cilantro, finely chopped
  • 1-1/2 cups fresh tomato salsa (see below)
  • 12 flour tortillas
  • Non-stick cooking spray
  • Fresh Tomato Salsa
  • 1 cup diced tomatoes
  • 1/3 cup diced onions
  • 1/2 clove garlic, minced
  • 2 tsp cilantro
  •  1/3 tsp chopped jalape–o peppers
  •   1/2 tsp lime juice
  • Pinch of cumin

Directions

  1. Prepare salsa as listed below
  2. Spray skillet with cooking spray
  3. Lightly sautŽ onion and green and red peppers
  4. Cut avocado into 12 slices
  5. Warm tortillas in oven and fill with peppers, onions, avocado slices and salsa
  6. Fold tortillas and serve

Fresh Tomato Salsa: Mix together all ingredients and refrigerate in
advance


Nutrition Facts

AmouAmount Per Serving
1 taco

Calories 270

Calories from Fat 80 % Daily Value (DV)*

Total Fat 8g 12%

Saturated Fat 2g 10%

Cholesterol 0mg 0%

Sodium 480mg 19%

Total
Carbohydrate 43g 14%

Dietary Fiber 5g 20%

Sugars 4g

Protein 7g

Vitamin A 25%

Vitamin
C 130%

Calcium 10%

Iron 15%

* Percent Daily Values are based on a 2,000 calorie
diet.

Diabetic Exchange**
Fruit: 0 Vegetables:
1 Meat: 0 Milk: 0 Fat: 1 Carbs: 3 Other: 0

** Diabetic exchanges are calculated
based on the American Diabetes Association Exchange System. This site rounds exchanges
up or down to equal whole numbers. Therefore, partial exchanges are not included.
Source: 5 A Day for Better Health: cdc.gov


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Arabian Vegetable Medley – TypeFree Diabetes

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Arabian Vegetable Medley

Preparation Time: 70 minutes

Servings:  16


Ingredients

  • 2 Pounds eggplant, Cut in 1-1/2 cubes
  • Tablespoons olive oil, divided
  • 4 Cups sliced onion
  • 2 Teaspoons minced garlic
  • 1 Teaspoon salt
  • 1/2 Teaspoon cinnamon
  • 1/2 Teaspoon pepper
  • 2 Cans (1 pound each) tomatoes, undrained and coarsely chopped
  • 1 Can (16 ounces) chick peas, rinsed and drained

Directions

  1. In large non-stick skillet, over medium-high heat, saute eggplant in 1 tablespoon
    oil 10 to 12 minutes or until lightly brown and crisp-tender.
  2. Remove eggplant
    from pan; set aside.
  3. In same skillet, over medium-high heat, saute onions in remaining oil 6 to 8 minutes
    or until lightly brown and tender.
  4. Stir in garlic, salt, cinnamon and pepper
    and cook 2 to 3 minutes.
  5. Fold in eggplant, tomatoes and chick peas; bring to boil.
  6. Reduce heat to low, cover and simmer 30 minutes or until eggplant is tender.
  7. Remove cover and cook 15 minutes or until most of the liquid is absorbed.

Nutrition Facts



Cholesterol   0
Saturated fat  0
Serving size: 90 grams
(basic calculation)

Salt less than 10 mg

Ethnicity: Middle Eastern

 
Meal Type:  Side Dish, Main Course,
EntrŽe
 
Occasion: Thanksgiving
 
Preparation Method: Saute
 
Dish Type: Casserole
 

Recipe Source:
Recipe by The National Turkey Federation

Credit:  www.EatTurkey.com


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