Aubergine And Courgette Recipe

January 29, 2023 - (Updated: April 02, 2023)

Cesar Chien

Aubergine Courgette Salad with Zhoug Sauce The AntiCancer Kitchen from www.theanticancerkitchen.com

Introduction

Do you want to try something new and healthy for dinner tonight? Look no further than this delicious aubergine and courgette recipe! Packed with flavor and nutrients, this dish is perfect for vegetarians and vegans. Plus, it's easy to make and can be customized to your liking.

Ingredients

To make this recipe, you'll need:

1 aubergine
2 courgettes
2 tbsp olive oil
1/2 onion, diced
2 garlic cloves, minced
1 can chopped tomatoes
1 tsp dried oregano
1 tsp dried basil
Salt and pepper to taste
Handful of fresh basil leaves

Instructions

Now that you have all the ingredients, let's get cooking! 1. Preheat your oven to 200°C (400°F). 2. Cut the aubergine and courgettes into thin slices. 3. Spread them out on a baking sheet and brush with olive oil. 4. Bake for 20 minutes or until tender and slightly browned. 5. In a large skillet, heat 1 tablespoon of olive oil over medium heat. 6. Add the onion and garlic and sauté until soft and fragrant. 7. Add the can of chopped tomatoes, oregano, and basil. 8. Season with salt and pepper to taste. 9. Let the sauce simmer for 10-15 minutes until it thickens. 10. Once the vegetables are done baking, add them to the skillet with the tomato sauce. 11. Stir everything together until the vegetables are coated in the sauce. 12. Let it simmer for another 5 minutes. 13. Serve hot with a sprinkle of fresh basil leaves on top.

Nutrition

This aubergine and courgette recipe is not only delicious but also nutritious. Here's the breakdown per serving:

Calories: 105
Protein: 3g
Fat: 7g
Carbohydrates: 10g
Fiber: 3g
Sugar: 6g
Sodium: 270mg

Health Benefits

Aubergines and courgettes are both low in calories and high in fiber, making them great for weight loss and digestion. They also contain vitamins and minerals such as potassium, vitamin C, and vitamin K. Tomatoes are a good source of lycopene, an antioxidant that may reduce the risk of cancer and heart disease. Olive oil is a healthy fat that can lower cholesterol levels and reduce inflammation in the body. Garlic has antibacterial and antifungal properties that can boost the immune system and fight off infections.

Variations

This recipe can be customized to your liking. Here are some variations to try:

Add some chopped bell peppers or mushrooms for extra flavor and nutrients.
Replace the aubergine with sweet potato or butternut squash for a different texture.
Serve over rice or quinoa for a complete meal.
Sprinkle some grated cheese on top for a cheesy twist.
Add some chili flakes or hot sauce for a spicy kick.
Use fresh tomatoes instead of canned for a more rustic flavor.

Conclusion

This aubergine and courgette recipe is a delicious and healthy option for dinner. It's easy to make and can be customized to your preferences. Plus, it's packed with nutrients and flavor. Give it a try and let us know what you think!