Spicy Mediterranean Vegetables

A delicious healthy recipe that is packed full of flavour. This had a mild-medium taste, I didn’t want it too strong as my toddlers eat this too, but you can make this as strong or as mild as you like 🙂

This dish is so versatile, from how you cook it to how you serve it. I cooked this on the hob in a large pan, but this can be cooked in a slow-cooker, in a casserole dish in the oven or even in a tagine. So long as you saute the onions, garlic and spices first, this can be cooked however you find easiest.

I like to serve this with Cous Cous, but you can serve with Quinoa, Bulgar Wheat, Rice, Pasta, Spaghetti, Potato wedges. It can be served in a Jacket Potato or alternatively it can be eaten on its own. Enjoy! 🙂

Preparation Time: 30 Minutes
Cooking Time: 80 Minutes
Serves: 4
Calories Per Serving: 184 (Average)

Ingredients

• 1 Aubergine/Eggplant, cut into small cubes about 1.5 cm
• 1 Onions. diced
• 3 Cloves Garlic, finely chopped
• 2 Courgettes/zucchini, cut into small cubes about 2 cm
• 1 red or yellow pepper, cut into 3cm slices
• 125 g/4.5 oz Mushrooms, roughly chopped
• 1 Tsp Cumin
• 1 Tsp Dried Coriander
• 2 Tsp Mild Chili Powder
• 0.5 Tsp Ground Nutmeg
• 1.5 Cups/375 ml Passata (Sieved Tomatoes)
• 1 Tbsp Tomato Puree (Tomato Paste)
• 0.5 Cup/125 ml Water
• 2 Tbsp Olive Oil
• Salt
• Cracked Black Pepper

Method

• Place the Aubergine (eggplant) into a colander or bowl, sprinkle with salt and leave for about 30 mins
• After the 30 minutes, rinse the aubergine thoroughly in cold water, then place on kitchen towel and pat dry
• Heat up 1 tbsp of olive oil in frying pan over a medium heat
• Add the aubergine to the frying pan and fry for about 10 minutes until the pieces are softened and are a golden brown colour
• Heat up the other 1 tbsp of oil in a heavy bottomed pan over a low-medium heat
• Add the onion to the pan and saute for about 5 minutes
• To the onions add the garlic, cumin, coriander, chili powder and nutmeg and cook for a further 5 minutes
• Keep stirring to make sure the spices don’t stick to the bottom of the pan
• Add the cooked aubergine, courgette (zucchini), pepper, mushrooms, passata, tomato puree and water to the pan
• Simmer over a low heat for about 60 minutes until the ingredients are soft and tender
• If the pan becomes too dry you can add a little more water or passata
• Best served immediately, but can be kept in the fridge for a day or two, or even frozen