Eggplant was the main inspiration for this dish. First I thought I’d make a chunky pasta sauce, but I wasn’t really in the mood for a full pasta meal (I know, that seems pretty crazy…it’s pasta!). I did crave warm and comfort, but not super heavy, and this was the result: a delicious, healthy skillet meal. Roasted eggplant, peppers, mushrooms, fire-roasted tomatoes, cauliflower, and power greens blended with meaty Beyond Beef and fresh Italian-inspired ingredients. YUM!
If you’ve never tried Beyond Beef, I highly recommend giving it a try. Made from peas instead of cows, it packs 20g of protein per serving and tastes and cooks up just like the animal version. It does have 20g fat and is a processed food, so I wouldn’t put it on your menu every night, but it’s a great vegan protein to incorporate into your rotation.
Servings: 4 | Difficulty: Easy | Prep time: 5 min | Cook time: 40 min
Calories: 372 | Protein: 30g | Fat: 14g | Carbs: 30 g | Fiber: 11g (45% of daily!)
Plus, 157% vitamin A, 114% vitamin C, 59% iron, and 35% of your daily calcium needs.
Ingredients
- 1 lb Beyond Ground Beef (or 1 lb of another ground product)
- 1 14.5oz can of fire-roasted diced tomatoes (no salt added)
- 2 tbsp tomato paste
- 1 medium-sized eggplant
- 1 large clove garlic (minced)
- 1/2 cup yellow onion (diced)
- 1 cup bell pepper (I used 1/3 of a yellow, red and orange. Diced)
- 10 baby carrots (bite-sized slices)
- 1 cup mushrooms (large diced)
- 2 cup cauliflower florets
- 4 cups baby power greens (kale, chard, spinach, etc)
- 1/4 cup fresh parsley, plus more for garnish (rough chop)
- 2 tbsp fresh oregano
- 2 tbsp extra virgin olive oil
- 1/2 cup water
- 1 1/2 tsp salt
- 1 tsp fresh ground pepper
- 1/4 vegan (or regular) sour cream or plain yogurt for garnish
Preparation
Preheat the oven to 375. Large dice up the eggplant, toss in a bowl with 1 tbsp of olive oil and 1/2 tsp salt. Then transfer to a sheet pan (I recommend lining with parchment so you don’t have to wash the pan later) and spread out evenly. Bake until brown and tender, 15 – 20min. Remove from the oven and set aside.
Dice up the rest of your veggies and mince the garlic. Heat a large skillet or pot over medium heat. Add the other tbsp of olive oil followed by the beyond ground (or ground meat if using meat). Break up the ground into crumbles with a wooden spoon. (If using animal ground, let the meat brown for a min or two before adding the veggies. If using the beyond, you don’t have to wait.).
Next, add the onions and peppers. Allow them to soften for a minute then add the mushrooms, carrots, and garlic. Give those another few minutes to cook and soften while you rough chop the fresh herbs and cut the cauliflower into florets.
Add the fresh oregano, roasted eggplant, diced tomatoes, tomato paste, and 1/4 cup of the water. Top with the tsp of salt, the pepper, and the nutritional yeast, then mix thoroughly. Add the cauliflower, cover and let steam and bubble for a minute or two.
Remove lid and inspect the consistency. You want to see a thick sauce forming to lightly bind the veggies and beef together. If the dish feels too dry (no sauce), add the other 1/4 cup water. If it seems a bit on the “soupy” side, omit the last 1/4 cup water.
Toss in the baby greens and fresh parsley. Stir together until the greens wilt down. Then spoon into a bowl and top with the vegan sour cream or yogurt and more fresh parsley.
Variations
- This is a complete meal, but if you want even more heartiness, toss it with some pasta or serve over some rice, couscous, or quinoa.
- Add some fresh basil into the mix. 1 – 2 tbsp of fresh basil will add another pop of fresh herby flavor.
- artichoke hearts, olives, capers, and sun-dried tomatoes would add a delicious, briny element to the dish.
- Spice things up adding a fresh, minced chili pepper when you add the onions and bell peppers. Or include some red pepper flake when you add the salt and nooch.
Namaste,
Aliengyrl
aliengyrl 