Eggplant Del Rio
|Water/Nonfat chicken broth / vegetable broth||8 1⁄4 Cup (132 tbs)|
|Garlic||4 Clove (20 gm), minced|
|Chopped onion||1 1⁄2 Cup (24 tbs)|
|Chopped fresh tomatoes/Low sodium canned tomatoes||3 Cup (48 tbs)|
|Sliced carrots||1 Cup (16 tbs)|
|Sliced celery||1 Cup (16 tbs)|
|Diced eggplant||2 Cup (32 tbs)|
|Pinto beans||2 Cup (32 tbs), drained, rinsed (Home Cooked Or Canned)|
|Corn kernels||2 Cup (32 tbs) (Fresh, Frozen Or Canned)|
|Ground cumin||1 Teaspoon|
|Ground chili powder||1 Teaspoon|
|Grated non fat cheese||1⁄2 Cup (8 tbs), grated|
Place 1/4 cup of the water or broth in a heavy soup pot over medium heat.
Add garlic and onion to pot.
Cook and stir over medium heat for 5 minutes or until lightly browned.
Add more liquid during this process if necessary.
Add remaining 8 cups of water, tomatoes, carrots, and celery.
Bring mixture to a boil.
Cook for 10 minutes.
Cook for 10 minutes or until eggplant is tender.
Add the pinto beans, corn, cumin, and chili powder.
Cook for 5 minutes.
Transfer 2 cups of the vegetable stew to a food processor or blender and puree.
Stir pureed mixture and cheese into the stew and serve.
Serving size: Complete recipe
Calories 3268 Calories from Fat 132
% Daily Value*
Total Fat 14 g21.8%
Saturated Fat 1.4 g7%
Trans Fat 0 g
Cholesterol 12.7 mg4.2%
Sodium 1507.1 mg62.8%
Total Carbohydrates 607 g202.4%
Dietary Fiber 153.1 g612.2%
Sugars 44.4 g
Protein 177 g353.4%
Vitamin A 572.9% Vitamin C 221.5%
Calcium 174.9% Iron 129.7%
*Based on a 2000 Calorie diet