Eggplants are nutrient-dense vegetables containing considerable amounts of vitamins and antioxidants. Its purple skin contain anti-inflammatory anthocyanins. Eggplants contain certain polyphenols which help to lower elevated blood glucose. Test tube studies suggest that eggplant has cancer-fighting compounds.
Ingredients:
- 1 eggplant, thinly sliced-about ½ cm
- 1 1/2 cup soaked and cooked navy beans, mashed (Other beans could be tried.)
- 1/4 cup cashew cream, approximately depending on the size of the eggplant and number of slices
- ¼ onion, chopped
- 1/2 cup shredded carrots
- ¼ tsp cumin, grounded
- 1/2 tsp salt
- ¼ cup fresh cilantro chopped
- ¼ cup fresh parsley (to decorate/garnish)
- 1/2 cup tomato paste + ½ -1 cup water to make a tomato sauce consistency or 1 cup of tomato sauce, approx. depending on size and number of slices
- 1 cup cashew cream, approx. depending on size and number of slices
Directions:
- In a pot, boil about 6 cups water + 3 tsp. salt.
- Once water has boiled, turn off the stove and put the eggplant slices in the hot water for about 5 minutes.
- . Dry eggplant with a towel and place on baking pan covered with parchment paper. Bake at 350’F for about 15 minutes. Check for tenderness after 10 minutes of baking. Baking time will depend in the thickness of the slices.
- In the meantime, prepare the eggplant filling.
- In a bowl put mashed navy beans, ¼ cup cashew cream (recipe found below), onion, carrot, cumin, salt, and cilantro. Mix all ingredients well.
- Taste and adjust flavors if needed.
- Once eggplant slices have been baked, let them cool.
- Put a spoonful of filling in each slice and then roll the eggplant over.
- On a baking pan, add a layer of tomato sauce and start placing the rolled eggplants on top.
- . Add more tomato sauce on top of the eggplant, as desired, as well as cashew cream and bake for 25 minutes at 350°F.
- Once baked, garnish with fresh parsley or cilantro.
Work Cited:
Williamson, Gary. Effects of Polyphenols on Glucose-Induced Metabolic Changes in Healthy Human Subjects and on Glucose Transporters. Molecular Nutrition and Food Research. March 21, 2022. https://onlinelibrary.wiley.com/doi/10.1002/mnfr.202101113