Friday, February 22, 2013

Eggplant & Fennel Stew

Sometimes nothing is better than a big bowl of stew on a cold day. If this stew is also jam packed with nutrients then that is also a big plus. This stew is low carb, low calorie, low fat and high flavor. Go ahead and feast on this for days!

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Caramelized eggplant and sweet fennel, fresh basil, zucchini and broccoli slowly simmered in tomatoes and broth make this chunky stew incredibly wholesome and filling.

Eggplant & Fennel Stew
serves 4-5
3 tbl extra virgin olive oil
2 chinese eggplants, skin on, medium dice
1 fennel bulb, cored, medium dice
salt and pepper, to taste
4 garlic cloves, minced
1 zucchini, medium dice
1 head of broccoli, roughly chopped florets
1 cup basil leaves, roughly chopped, divided
1/2 tsp red pepper flakes
3 cups vegetable broth
1-28oz can crushed tomatoes

In a large pot, saute the eggplant and fennel in olive oil. Season with salt and cook until tender and caramelized for about 25 minutes. This is an important step to really develop flavor so don't skimp on time!
Add the garlic, zucchini, broccoli and half of the basil and season with salt, pepper and red pepper flakes. Cook to toast the garlic then add the broth.
Scrape the bits of the bottom of the pan and add the tomatoes. Cover and cook for 40 minutes over medium low heat. Taste and adjust seasonings. Garnish each bowl with the remaining basil.

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