6 comments already!

Eggplant Marinara with peppers served over brown rice is a healthy and affordable 30 minute vegetarian dinner recipe. | ifoodreal.com

Sautéed eggplant and bell peppers with simple marinara sauce and served over brown rice – a quick and healthy vegetarian dinner. Full of flavour and affordable too. This eggplant marinara was delish!

I love eggplant and am completely puzzled why many people don’t. It’s highly underrated vegetable in America. Its texture makes a great substitute for meat. Once cooked, it develops tender texture and complex rich flavour. In my Ukrainian opinion, it tastes best with tomatoes, garlic and fresh herbs.:)

Eggplant Marinara with peppers served over brown rice is a healthy and affordable 30 minute vegetarian dinner recipe. | ifoodreal.com

I asked my Canadian friends why they don’t eat eggplant. Majority said they don’t know how to cook it. It’s easier than they think. There are so many ways to cook eggplant besides making Eggplant Parmigiana, trust me.

My favourite way is to incorporate eggplant in skillets. Many online sources recommend salting or peeling the eggplant before cooking to remove bitterness and add softness. I don’t do any of that because my mom and grandma never did, and I don’t find it necessary. What is important to know is that eggplant has high absorbing qualities, so frying it in oil is not a good idea. When buying, choose firm eggplant and use within a few days.

Eggplant Marinara with peppers served over brown rice is a healthy and affordable 30 minute vegetarian dinner recipe. | ifoodreal.com

This eggplant marinara skillet comes together in minutes and is super versatile. I quickly sauteed eggplant and bell peppers on high heat for that extra flavour. Then poured marinara sauce on top (you can make your own or use jarred) and cooked for 25 minutes. My brown rice was simmering in a pot, in the meanwhile. This is so simple!

Feel free to add extra protein like chicken, tofu, chickpeas, beans or even shrimp. If adding raw meat/shellfish the sauce will be thinner. You can whisk in a bit of cornstarch or arrowroot powder at the end. Cheese is completely optional, looks nice though, right?!

Eggplant Marinara with peppers served over brown rice is a healthy and affordable 30 minute vegetarian dinner recipe. | ifoodreal.com

And if you are wondering whether you can serve this skillet with pasta, the answer is “yes”. This dish resembles of an Italian but I just love skillets with rice, especially all that sauce over rice. Feel free to use any whole grain or gluten free pasta.

The skillet keeps well refrigerated for up to 5 days. Make sure to store separately from rice. You could also freeze the leftovers, even prepared as a meal in separate containers for an easy grab-and-go lunches. Grab it from a freezer on the way to work, let sit on a counter and by lunch time you have a healthy homemade meal. Enjoy!

Eggplant Marinara with peppers served over brown rice is a healthy and affordable 30 minute vegetarian dinner recipe. | ifoodreal.com

Eggplant Marinara with Pepper and Rice

Eggplant Marinara with Pepper and Rice

Ingredients

  • 1 medium eggplant, cut into quarters
  • 4 large bell peppers, sliced into rounds
  • 4 medium tomatoes, sliced into rounds
  • 1 tbsp olive oil, extra virgin
  • 1/3 cup part skim mozzarella or Parmesan cheese, shredded (optional)
  • 1/2 cup parsley or basil, chopped (for garnish)
  • Brown rice, cooked as per package instructions (I used long grain)
  • Marinara Sauce:
  • 14 oz can tomato sauce
  • 1 tbsp balsamic vinegar
  • 4 garlic cloves, crushed
  • 2 tsp basil, dried
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1/8 tsp hot pepper flakes

Directions

  1. Cook rice as per package instructions.
  2. In a small mixing bowl, whisk Marinara Sauce ingredients and set aside.
  3. Preheat large deep skillet on medium high heat and add olive oil, eggplant, bell peppers and tomatoes. Sauté for 5 minutes, stirring occasionally. Add sauce, bring to a boil, reduce heat to low, cover and cook for 25 minutes. Serve hot over brown rice, toppped with cheese (if desired) and fresh parsley or basil.
  4. Storage Instructions: Refrigerate covered for up to 5 days in an airtight container. Freeze for up to 3 months.

Notes

Feel free to add extra protein like chicken, tofu, chickpeas, beans or even shrimp. If adding raw meat/shellfish the sauce will be thinner. You can whisk in a bit of cornstarch or arrowroot powder at the end.

http://ifoodreal.com/eggplant-marinara/

I have included nutritional info separately, so you can build your meal.

Nutritional Info (Eggplant & Pepper Marinara)

Servings Per Recipe: 6

Amount Per Serving = 1 + 1/3 cups:
Calories: 99.9
Total Fat: 3.0 g
Cholesterol: 0.0 mg
Sodium: 350.7 mg
Total Carbs: 17.3 g
Sugars: 7.7 g
Dietary Fiber: 5.8 g
Protein: 3.2 g
WW Points+: 2

Nutritional Info (Long Grain Brown Rice, cooked)

Servings Per Recipe: 1

Amount Per Serving = 0.5 cup:
Calories: 108.2
Total Fat: 0.9 g
Cholesterol: 0.0 mg
Sodium: 4.9 mg
Total Carbs: 22.4 g
Dietary Fiber: 1.8 g
Protein: 2.5 g
WW Points+: 3

This post may contain affiliate links. When you buy a product I make a small commission without any extra cost to you. In return, you can enjoy free recipes as well as savings on your favourite products. I also shared Clean Eating Ingredients I Buy and Kitchen Appliances +Tools I Use. Please buy local, organic and fair trade whenever feasible.

6 Comments

  1. Ira m

    This looks amazing!!! I am in love with eggplant and will make this soon! Amazing recipe 🙂

    Reply
  2. Claudia

    I have made this twice before and it’s been great. I made it a third time today, but this time I roasted the veggies in the oven before putting them into the sauce. It was just PERFECT! Sooooo yummy! I really like your blog. Thanks for sharing straightforward recipes using REAL ingredients and plenty of vegetarian options!

    Reply
    • Olena

      Hi Claudia. Yes, originally my mom baked this stew in the oven. I agree eggplant comes out more tender. I did a quick version. Thank you so much for your kind words.:)

      Reply
  3. Nikki

    Thanks, this looks delicious! A few questions if I may. Slicing the tomatoes into rounds, does that mean exactly what it sounds like? Just round slices? Also, for the balsamic vinegar, do you recommend using white?

    Reply
    • Olena

      Yes, roma tomatoes into rounds, bigger tomatoes into half moons, just into large chunks, no matter the shape. White vinegar works too.:)

      Reply

Trackbacks/Pingbacks

  1.  20 Delicious Eggplant Recipes - The Taylor House

Leave a Comment

  • 1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
  • (will not be published)