As it gets deep into the week, and I find myself swamped
with work, I am less excited to bust out a dinner that isn’t toast and
eggs. Enter the crock pot…..
I had made eggplant Parmesan earlier in the week and had
about half of a massive eggplant left in the fridge. My wheels started turning.
Why not a vegetable ragout?
This is a soul satisfying and healthy dish that can really
be made with the contents of your pantry.
Not a fan of eggplant? Leave it out (but really; try it!); you can replace
it with zucchini, or mushrooms. Any vegetable
that can vibe with a predominantly Italian flavor profile.
Aside from plain convenience and ease of preparation, this
recipe is incredibly healthful. Eggplant;
for starters; is loaded with dietary fiber; but also folate, B vitamins and
copper. It also contains high levels of
an antioxidant compound known as nasunin.
According to the NIH, nasunin dramatically decreases free radical
production and prevents cellular damage. Eggplant is also a very low calorie
food; about 1 cup equals 35 calories.
So here is the recipe:
Ingredients: (TOTAL
TIME; ABOUT 2 HOURS- SERVES 4 WITH LEFTOVERS)
-
1 small eggplant
-
5 cloves minced fresh garlic
-
1 large can of diced tomatoes (San Marzano if
you get can your paws on them).
-
1 cup diced marinated artichokes; drained.
-
I can Northern beans; drained and rinsed.
-
2 handfuls whole wheat penne.
-
Kosher salt to taste
-
Freshly ground black pepper to taste
-
2 cups veggie stock or chicken broth.
-
Red pepper flakes to taste.
-
2 Tsp. dried oregano
-
2 Tbsp. extra virgin olive oil
- Pecorino Romano for garnish at time of serving. If you
prefer non-dairy, dried aminos would be a nice compliment.
1. Turn the slow cooker on high. Cut the eggplant into
somewhat uniform cubes; roughly ½- ¾ inch in size. Don’t stress; this is a
rustic dish. Read: it’s OK not to be
perfect or anywhere close.
2. Add the olive oil to the crock pot. Why oil? Eggplant has
a tendency to stick, this will help keep the whole dish from doing so. Next, add in the eggplant cubes.
3. Add your diced tomatoes, no need to drain them. Also,
your (drained) beans, garlic, artichokes and seasonings. Let it ride on high
for about an hour or so, stir occasionally. If you sense it’s starting to
stick, turn down to low.
4. As you go into your second hour of cooking, add in your
noodles and your stock. The eggplant should be pretty well cooked and broken
down by this point. Make sure you taste occasionally, I think the
way people like eggplant cooked is largely subjective.
Once your noodles are soft; you’re ready to go. Despite only using 2 handfuls of noodles, the
combination of those and the beans will have created a very hearty and filling
meal. Sprinkle with the Romano cheese.
Until the next.
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