The Eggplant Rice is one of those recipes that combine taste, simplicity, and lightness in one dish. With only 350 calories per serving, it represents the ideal choice for those looking for a tasty meal without feeling weighed down.
Among the pages of my recipe notebook, this one has a special story. I remember a summer evening when I had little time and even less desire to cook: the ingredients were there, few but good, and so my first encounter with this dish was born. In less than 35 minutes, including preparation and cooking, I was sitting at the table in front of something surprisingly delicious.
Undoubtedly, this could become your “best easy and quick recipe” to impress friends and family with something that is as simple as it is exquisite.
Recipe Notes
- DIFFICULTY: easy to prepare
- PRO: tasty and light
- CONS: medium cooking time
- PREPARATION: quick, in just 15 minutes
- NUTRITIONAL NOTES: about 350 calories per serving
- SUITABLE FOR: those who love light and tasty dishes
Notes on the recipe ingredients
Let’s discover together how to make your Eggplant Rice irresistible!
- Eggplant: Choose fresh and firm eggplants for a better texture.
- Olive oil: Use a quality oil to enhance the flavor of the dish.
- Garlic: Adjust the quantity according to your taste, but don’t overdo it.
- Mixed herbs: Rosemary, basil, or thyme will give a unique touch to your rice.
- Butter: A bit of butter will make the risotto creamier and tastier.
- Chopped peeled tomatoes: Prefer ripe tomatoes for a sweeter and more flavorful sauce.
- Rice: Opt for Arborio or Carnaroli rice for the best consistency in the risotto.
- Broth: Vegetable or chicken broth, choose according to your dietary preferences.
Nutritional Values of the Rice and Vegetable Dish
This dish is presented as a balanced option that combines complex carbohydrates, vegetables, and healthy fats. Here are some nutritional aspects to consider:
- Fiber Source: Eggplant, a key ingredient, is rich in fiber, contributing to digestive health.
- Complex Carbohydrates: Rice provides long-lasting energy without sharp glycemic spikes.
- Antioxidants: Chopped peeled tomatoes are a good source of lycopene, a powerful antioxidant.
- Healthy Fats: Olive oil adds beneficial monounsaturated fats for the heart.
- Low in Calories: With only 350 calories per serving, this recipe is ideal for those monitoring their daily calorie intake.
However, the presence of butter can increase the saturated fat content; opting for leaner versions or reduced amounts can be a healthier choice.
Eggplant Rice: Easy and Delicious Recipe
Ingredients
- 1 Eggplant diced
- Olive oil how much is enough
- 1 clove Garlic
- Mixed herbs at will
- 50 g Butter
- 4 Chopped peeled tomatoes
- 400 g Rice
- Broth how much is enough
Instructions
- Peel and dice the eggplant.
- Sauté the eggplant in hot oil.
- In another saucepan, brown the garlic and mixed herbs with the butter.
- Combine the chopped peeled tomatoes and stir.
- Add the rice and let it toast.
- Combine the eggplant.
- Cover with the broth.
- Bake in a preheated oven at 180 degrees for 18 minutes.
Notes
Creative Variations to Delight the Palate
Innovation on the Plate: For those who wish to explore new culinary horizons, replacing eggplants with zucchini or bell peppers offers a fresh alternative. The addition of spices such as turmeric or paprika can infuse the dish with surprising exotic notes.
Creamy Touch: For lovers of more enveloping flavors, the introduction of goat cheese or cubed mozzarella transforms this classic into a rich and creamy dish. A drizzle of truffle oil added before serving gives an irresistible aroma.
Vegetable Versatility: Broadening the variety of vegetables by adding chopped spinach or julienned carrots enriches the nutritional content while maintaining lightness. These additions bring vibrant colors and different textures that stimulate the senses.
International Flavor: Replacing traditional broth with coconut milk and integrating a handful of fresh coriander brings the taste of distant lands directly to your plate, offering an unforgettable culinary adventure.
Frequently Asked Questions
Here are some common questions about the Eggplant Rice recipe.
How should I prepare the eggplants for this recipe?
You will need to peel the eggplants and dice them before sautéing them in hot oil.
What can I use instead of mixed herbs?
You can replace the mixed herbs with your favorite spices to customize the dish according to your taste.
How much broth should I add to the preparation?
You will need to cover the ingredients with enough broth to completely cover them, ensuring that the rice cooks properly during baking.
