How To make Hearty Eggplant Barley Bake
1/2 c Onions, chopped
1/2 c Mushrooms, chopped
1/4 c Green peppers, chopped
1 tb Garlic, minced
Water for sauteeing 1 c Eggplant, cubed
2 tb Water
1 cn Tomatoes, chopped (16 oz)
1 1/2 c Water
3/4 c Quick cooking barley (I use
--Pearled barley) 1/2 c Chili sauce (try to find a
-"natural" brand) 1/4 c Fresh parsley, chopped
1 ts Honey (Maple syrup if vegan)
1 ts Vegetarian Worcestershire
--sauce 1/2 ts Dried marjoram
1/4 ts Ground black pepper
In a large no-stick frying pan over medium heat, saute onions, mushrooms, peppers, and garlic in 1 tbs. water until softened, about 5 minutes. Add eggplant and 2 tbsp. water; saute until softened, about 10 minutes. Add the tomatoes (with their juice), 1 1/2 cups water, barley, chili sauce, parsley, honey (or syrup), Worcestershire sauce, marjoram, and black pepper. Bring to a boil and simmer for 20 minutes, or until barley is tender.
How To make Hearty Eggplant Barley Bake's Videos
Mediterranean Pearl Barley Salad
Since the Mediterranean diet focuses on nutritional whole grains. Let this Mediterranean Pearl Barley Salad be a part of your daily intake since its a meal variant that is not only healthy but also more filling than an ordinary green salad. Feel free to toss the salad with your favourite dressings or you can simply add some crackling nuts.
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Pearl Barley Jau:
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Healthy Chickpea Recipe for a Vegetarian and Vegan Diet | Chickpea Vegetable Stir Fry
Healthy Chickpea Recipe for a Vegetarian and Vegan Diet | Chickpea Vegetable Stir Fry
???? Let me know in the comments if you enjoyed this Vegan Chickpea recipe?
▶️ RECIPE INGREDIENTS LIST: (3 servings approx.)
3 Tablespoon Cooking Oil (I have used Light Olive Oil)
130g / 1 Cup Onion - thinly sliced and cut in half
150g / 1 Cup Carrot - cut in 1/2 inch X 1/2 inch cubes
150g / 1 Cup Red Bell Pepper - cut in 1/2 inch X 1/2 inch pieces
250g / 2 Cups Zucchini - cut in 1 inch X 1 inch cubes
1+1/2 Tablespoon (or to taste) Garlic - finely chopped (3 to 4 garlic cloves)
2 Cups / 1 Can (540ml can) - Cooked Chickpeas (drained)
1/2 Tablespoon Dried Oregano
1/2 Tablespoon Paprika (NOT SMOKED)
Salt to taste (I have added total 3/4 teaspoon Pink Himalayan salt)
1/4 Teaspoon Cayenne Pepper (OPTIONAL)
Lemon Juice to taste (I recommend 1 to 1+1/2 Tablespoon of lemon juice)
10g / 1/4 Cup Parsley - finely chopped
Black Pepper to taste (I have added 1/2 teaspoon)
Drizzle of Olive Oil (I have added 1/2 Tablespoon of organic cold pressed olive oil)
▶️ METHOD:
To a heated pan add olive oil, onion, carrot, red bell pepper, salt and fry on medium heat until the vegetables are lightly browned and soft. It will take about 5 to 6 minutes. Adding salt to the vegetables will release it's moisture and help it cook faster, so please don’t skip it.
Once the vegetables are nicely fried, reduce the heat to low (to prevent the garlic from burning). Now add the finely chopped garlic and fry for about 30 seconds or so. Then add the zucchini, cooked chickpeas, dried oregano, paprika, cayenne pepper, and salt. Turn the heat to medium-high. Stir fry on medium-high to high heat (depending on the heat of your stove), until the chickpeas are fried and zucchini slightly cooked but still has a bite to it.
The intent here is to not over cook the zucchini but at the same time get the chickpeas nicely fried and that's the reason we are frying it on higher heat. It will take about 4 to 5 minutes.
✅ NOTE: Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, then reduce the heat.
Turn of heat. Add parsley, ground black pepper, generous amount of lemon juice and a drizzle of olive oil. Mix well. Serve hot with steamed rice, in a wrap or just as a warm salad.
▶️ IMPORTANT NOTES:
???? Adding salt to the vegetables will release it's moisture and help it cook faster so please don’t skip it
???? The intent here is to not over cook the zucchini but at the same time get the chickpeas nicely fried and that's the reason we are frying it on higher heat
???? Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, then reduce the heat.
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Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
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Baked Cheese Brinjal Appetiser | Eggplant Baked Starter | 3 ingredients easy recipe |Dr Zubeda Tumbi
The Brinjal or eggplant known as a vegetable is a fruit rich in phytochemicals aspartic acid, tropane, flavonoids, lanosterol, gramisterol, steroid alkaloids, glycoalkaloids, histidine, nasunin, oxalic acid, etc all of which are found to be helpful in the cure of various diseases like cancer, anti-inflammatory, anti-asthmatic, anti-platelet hypo-lipidemic, and hypotensive, etc.
More importantly, it's rich in Folic acid (34 mcg), Vit K 13.5 mcg, Biotin 1.7mcg, Calcium 16.5mg, Magnesium 21mg, Carotenoids 309 mcg,
Its high fiber (3.9g/ 100g) low calories (25 Cal/100g) and high moisture content in this versatile vegetable have given the unique taste to so many Indian recipes like bharta
Using Olive oil with Green olives fruits add to the fiber and healthy MUFA the cardio-protective winning combination
The addition of cheese slices helps make this vegetarian recipe Calcium and protein rich too
Enjoy this easy-to-make Mediterranean recipe interesting and healthy!
#eggplantrecipe #brinjalrecipe #baked #nofryrecipe #healthyaubergine #healthbenefitsofaubergine #healthbenefitsofbrinjal #quicktomake #starterrecipe #appetizers #partyrecipes #cheesebites #3ingredientrecipe #easytomakerecipes
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For online or in-person consultation with Dr. Zubeda Tumbi (Ph.D. Clinical Nutrition)
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