Eggplant with tomatoes and zucchini

Eggplant with Tomatoes and Zucchini - A Simple and Tasty Recipe for Men Who Cook Week

This easy yet flavorful dish is perfect for those who want to explore the art of cooking without spending hours in the kitchen. Eggplant with tomatoes and zucchini is an excellent choice for both everyday meals and special occasions. With simple ingredients and an easy-to-follow cooking technique, this recipe will surely become one of your favorites.

Preparation time: 15 minutes
Cooking time: 30 minutes
Total: 45 minutes
Servings: 4

Ingredients needed

- 1 small eggplant (approximately 250 g)
- 1 small zucchini (approximately 200 g)
- 3-4 long tomatoes (approximately 300 g)
- 1 medium white onion
- 3-4 tablespoons extra virgin olive oil
- 2-3 tablespoons tomato paste
- 1 teaspoon vegeta (or a spice mix of your choice)
- Salt and pepper to taste
- 1 teaspoon garlic powder (optional)
- A handful of fresh parsley, finely chopped

Step-by-Step Instructions

Step 1: Prepare the Ingredients
Start by washing the eggplant and zucchini well. Cut the eggplant into medium cubes (about 2 cm) and the zucchini into thin slices. The tomatoes will be cut into quarters, and the onion will be chopped into scales. This step is crucial to ensure even cooking and a pleasant texture.

Step 2: Sauté the Onion
In a large skillet, add the olive oil and heat it over medium heat. When the oil is hot, add the chopped onion and sauté for 3-4 minutes until it becomes translucent and golden. Here, you can add a pinch of salt to help release the juices from the onion.

Step 3: Add the Eggplant
Once the onion has taken on a nice color, add the eggplant cubes. Stir well and let them sauté for about 5-7 minutes. The eggplant absorbs the oil, so make sure to stir frequently to prevent sticking.

Step 4: Incorporate the Zucchini
After the eggplant has started to soften, add the sliced zucchini. Stir well and let it cook together for another 5 minutes. The zucchini will add a natural sweetness to the dish.

Step 5: Add the Tomatoes and Spices
Now it's time to add the chopped tomatoes and tomato paste. Pour enough water to cover the ingredients (about a cup), then add vegeta, pepper, and garlic powder if using. Stir well and let everything simmer over medium heat for 15-20 minutes until the vegetables are fully cooked and the flavors have melded together.

Step 6: Finalize the Dish
Once the vegetables are cooked, turn off the heat and add the fresh, finely chopped parsley for an extra touch of freshness. Stir well, and your dish is ready to serve!

Practical Tips

- Choose quality ingredients: Use fresh, seasonal vegetables for a more intense flavor. You can opt for eggplants and zucchinis of different colors for a more appealing dish.
- Vegetarian option: This recipe can be adapted for vegans by replacing the tomato paste with homemade tomato sauce.
- Cook more: If you make a larger quantity, you can freeze portions for days when you have less time to cook. The dish keeps well in the freezer for up to 3 months.
- Enhance the recipe: Add olives or feta cheese for an extra burst of flavor.

Calories and Nutritional Benefits

This eggplant with tomatoes and zucchini recipe is a healthy choice, rich in vitamins and minerals. Each serving contains approximately 150-200 calories, depending on the amount of oil used. The vegetables are an excellent source of fiber, and tomatoes are rich in lycopene, a powerful antioxidant.

Frequently Asked Questions

Can I use other vegetables?
Of course! This recipe is very versatile. You can add bell peppers, carrots, or even mushrooms to vary the taste.

How can I serve this dish?
Eggplant with tomatoes and zucchini pairs perfectly with rice, quinoa, or fresh bread. You can also accompany the dish with a fresh green salad.

Is this recipe suitable for a diet?
Yes, this recipe is easy to include in a balanced diet. It is low in calories and rich in nutrients, making it ideal for those looking to eat healthily.

Personal Note

This eggplant with tomatoes and zucchini recipe reminds me of the summers spent in my grandmother's garden, where fresh vegetables were a daily occurrence. Whether you prepare it for a family dinner or a meal with friends, this dish will always bring a smile to the faces of your loved ones. Enjoy your meal!