Meatless Mondays  |  Posted 11.14.14

Roasted Eggplant and Lentil Bowl with Garlic Yogurt Sauce

Roasted Eggplant and Lentil Bowl with Garlic Yogurt Sauce

A roasted eggplant and lentil bowl smothered in garlicky yogurt sauce.

Ingredients

  • For The Lentils
  • 1 cup uncooked brown Lentils, washed and picked over
  • 2 cups low sodium, fat free Vegetable Broth
  • 1 Tbsp minced fresh Ginger (approx. 1″ root)
  • 2 Garlic Cloves, minced
  • 1/2 Tbsp Cumin
  • 2 cloves
  • 1 tsp ground Black Pepper
  • 2 small dried Ancho Peppers (optional)
  • 2 Tbsp Butter
  • For The Eggplant
  • 1 large eggplant
  • 2 Tbsp olive oil
  • 1 tsp salt
  • For the Garlic Yogurt Dressing
  • 1/2 cup plain Yogurt, low fat (1%)
  • 3 cloves Garlic, minced
  • 2 tsp olive oil
  • 2 tsp Tahini
  • 1 tsp lemon juice
  • Optional Garnish/Toppings:
  • 1 (15 oz) can Chickpeas, rinsed
  • Halved Cherry Tomatoes
  • Fresh Parsley, chopped

Instructions

Heat lentils, broth, and spices (ginger, garlic, cumin, cloves, black peppers, dried Ancho peppers) in a medium saucepan over medium-high heat. Bring to a simmer and cover partially. Tilt the lid so some steam can still escape. Simmer for 25-30 minutes or until vegetable broth is absorbed and lentils are tender. Stir in butter until melted.

While the lentils are simmering, slice eggplant into ¼” slices. Layer in a colander and salt them. Toss to distribute the salt and set aside for 5-7 minutes. Rinse the eggplant and pat dry. Arrange eggplant slices in a single layer on a large cookie sheet (or two!). Brush both sides of the eggplant slices with olive oil and broil for 1-2 minutes. Check on the slices and turn if they are starting to lightly brown. Brush again with olive oil. Repeat until slices are tender and evenly browned. Remove from oven.

In a small bowl, mix the yogurt dressing ingredients together with a fork. Stir until evenly mixed.

To make the bowls – divide lentils into 4 bowls, top with chopped eggplant slices and spoon yogurt dressing on top. Garnish with fresh, chopped parsley, chickpeas, and halved cherry tomatoes if desired.


Nutrition Information

Serves: 4 | Serving Size: approx. 1 cup + 2 tablespoons yogurt sauce

Per serving: Calories: 325; Total Fat: 21g; Saturated Fat: 6g; Monounsaturated Fat: 11g; Cholesterol: 17mg; Sodium: 739mg; Carbohydrate: 35g; Dietary Fiber: 14g; Sugar: 8g; Protein 12g

Nutrition Bonus: Potassium: 109mg; Iron: 2%; Vitamin A: 1%; Vitamin C: 2%; Calcium: 2% 

Recipe from Hello Healthy