Vegetarian, Low-Fat Garlic-Braised Eggplant & White Beans (high fiber)

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Vegetarian, Low-Fat Garlic-Braised Eggplant & White Beans (high fiber)

 

Olive oil cooking spray

12 ounces eggplant, unpeeled, cut into 1/2-inch cubes

6 cloves garlic, peeled and thinly sliced

2 tablespoons olive oil

1/2 teaspoon fennel seeds

1/4 teaspoon crushed red pepper flakes

1 teaspoon Italian herb seasoning or 1/4 teaspoon each dry basil, dry

marjoram, dry oregano, and dry thyme

2 medium onions. thinly sliced

14 1/2 ounces canned pear-shaped tomatoes

15 ounces cannellini beans, drained and rinsed

8 ounces dry medium-size pasta shells or other medium pasta

1/2 cup chopped Italian parsley

Salt and pepper

Grated Parmesan cheese (optional)

 

Coat a shallow baking pan with cooking spray. Spread eggplant in pan;

sprinkle with garlic, then coat with cooking spray. Bake in a 425 oven

until golden brown (about 20 minutes).

Meanwhile, heat oil in a wide frying pan over medium heat. Add fennel

seeds, red pepper flakes, herb seasoning, and onions; cook, stirring

often, until onions are soft but not browned (6 to 8 minutes).

Cut up tomatoes; then add tomatoes and their liquid to onion mixture. Stir

in baked eggplant. Reduce heat, cover, and simmer for 15 minutes. Stir in

beans, cover, and continue to simmer until beans are heated through and

flavors are blended (about 3 more minutes).

While eggplant mixture is simmering, in a 5- to 6-quart pan, cook pasta in

about 3 quarts boiling water until just tender to bite (10 to 12 minutes);

or cook according to package directions. Drain pasta well and divide among

4 to 6 wide, shallow individual bowls.

Stir parsley into eggplant mixture; season to taste with salt and pepper.

Spoon equally over pasta. Offer cheese to add to taste, if desired.

Makes 4 to 6 servings.

Calories...469...Fat...6.3 g...Fiber...14.8 g.

Note; Freezes well.