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Moroccan Eggplant with Garbanzo Beans
This is a great example of how to add a tasty vegetarian dish to your Healthiest Way of Eating while enjoying the benefits of its concentration of health-promoting nutrients at the same time!
Moroccan Eggplant with Garbanzo Beans Prep and Cook Time: 35 minutes

Ingredients:

Directions:

  1. Slice onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.
  2. Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté onion in broth over medium heat for 5 minutes, stirring frequently. Add garlic, red bell pepper, eggplant, garam masala, and turmeric. Stir to mix well for a minute, and add broth and tomato sauce. Stir again to mix, cover, and cook over medium low heat for 15 minutes, stirring occasionally, or until peppers and eggplant are tender. This is our Stovetop Braising cooking method.
  3. Add garbanzo beans, lentils, red chili flakes, and raisins. Simmer for another 5 minutes. Season with salt and pepper. Top with chopped cilantro.
Serves 4

Serving Suggestions Serve with


Nutritional Profile

Moroccan Eggplant with Garbanzo Beans
1.00 serving
(411.19 grams)
Calories: 309

NutrientDRI/DV




 copper63%

 fiber62%

 folate58%




 iron29%

 protein28%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Moroccan Eggplant with Garbanzo Beans is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Moroccan Eggplant with Garbanzo Beans
1.00 serving
411.19 grams
Calories: 309

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
molybdenum124.28 mcg27616.1excellent
vitamin C71.52 mg955.6excellent
manganese1.29 mg653.8very good
copper0.57 mg633.7very good
fiber15.45 g623.6very good
folate230.18 mcg583.4very good
vitamin B60.87 mg513.0very good
phosphorus285.32 mg412.4good
potassium1086.46 mg311.8good
iron5.22 mg291.7good
protein13.99 g281.6good
vitamin B10.31 mg261.5good
pantothenic acid1.25 mg251.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Moroccan Eggplant with Garbanzo Beans

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