Eggplant Chickpea Stew Recipe

I like trying out new recipes in the kitchen, but I don’t especially enjoy cooking all day. And I definitely don’t like the clean up that follows! So here is a great Meatless Monday recipe that packs in veggies, fiber, and plenty of nutrients. It’s a quick one pot meal that packs big flavors. 

eggplant

 

I came up with this meal idea when I was visiting my parents in Florida this summer. My dad had eggplant growing in the garden and we were trying to figure out what to make with them. It turned out to be quite yummy and filling, too.

 

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Eggplant picked straight from the garden.

 

I like to do a little bit of prep to my eggplant before cooking it. Chop it into rounds or cubes and sprinkle with a bit of salt. This will help remove moisture from the eggplant, allowing it to absorb more flavor when cooked. Let your salted eggplant sweat it out for a minimum of 30 minutes. You can even leave it over night if you have the time.

 

eggplant

 

You’ll notice water at the bottom of the container your eggplant is sitting in and on top of the eggplant itself. Drain the water and dry the eggplant off.

One more item to prepare are your carrots. Be sure to wash them well, then chop ’em up!

 

carrots

 

 

Got everything prepared? Great! Now it’s time to start cooking. Follow the simple instructions below.

 

eggplant chickpea stew

 

You can serve this stew a few different ways…

  • over a bed of spinach or other leafy greens
  • with quinoa or brown rice.
  • with a side of steamed broccoli or your favorite vegetable

eggplant chickpea stew1

 

Let me know how you enjoyed this yummy dish!

 

xo,

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eggplant
Eggplant Chickpea Stew
Print Recipe
This one pot meal offers great flavor and a quick dinner option on Meatless Monday (or any day!). It's packed with fiber and nutrients that will keep you satisfied for hours.
Servings
2 servings
Servings
2 servings
eggplant
Eggplant Chickpea Stew
Print Recipe
This one pot meal offers great flavor and a quick dinner option on Meatless Monday (or any day!). It's packed with fiber and nutrients that will keep you satisfied for hours.
Servings
2 servings
Servings
2 servings
Ingredients
Servings: servings
Instructions
  1. Sautee the onions and garlic in a little extra virgin olive oil
  2. Add in chopped carrots, all the spices, and stir (you can add more spices again later as you taste it).
  3. Once carrots and onions have softened, add the cubed eggplant and tomato sauce. Let this simmer for 15 minutes. Taste and add more seasoning as needed.
  4. Add garbanzo beans last and let everything simmer for another 5 to 10minutes.
  5. You'll know it’s ready when the eggplant has softened and the stew has thickened up a bit.
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Is Fiber Good for Weight Loss?

Always feeling hungry? Can’t control your appetite some days? Increasing fiber in your diet might be just the solution you need.

With so many recommendations on what to do, how to eat and when, it quickly becomes difficult to make the right food choices when trying to manage your weight or chronic illnesses.

 

fiber

 

Did you know boosting your fiber intake provides these benefits and more: 

  • Keeps you fuller longer
  • Helps with weight loss/maintenance
  • Reduces cravings
  • Improves cholesterol
  • Better blood sugar control
  • Regular bowel movements
  • Improves heart health

 

Closing the Fiber Gap

How much fiber should you be eating?

Ladies, aim for a minimum of 25 grams a day.

Gentlemen, aim for a minimum of 38 grams a day.

However, studies have found that Americans only average about 15 grams of fiber a day, about half of the recommended total dietary fiber intake.

Increase your dietary fiber by eating more fruits, vegetables, whole grains, beans, legumes, nuts and seeds. Filling your plate with these whole, unprocessed foods is the first step to take toward increasing your fiber consumption. Consistently eating well-balanced meals that include these foods will ensure that your getting the right amount of this nutrient.

 

Carbohydrate:Fiber Ratio

Overconsumption of carbohydrates is a common concern for many of us, mainly because this macronutrient turns to sugar in the blood stream which then gets stored as fat, making it easy to gain weight.

It is the quality of carbohydrates that should be of greater concern, rather than the quantity. Consuming carbohydrates with high fiber content can reduce the glucose levels after a meal.  

Because fiber is not broken down by the body, it has no effect on blood glucose. Therefore, the grams of fiber can actually be subtracted from the total grams of carbs you are eating.

When making food choices seek out food options with a good fiber to carbohydrate ratio to reduce the foods impact on blood glucose levels.

 

Make it a habit to include fruits and vegetables with each meal.  

Vegetables high in fiber include leafy greens, squashes, sweet potatoes, broccoli, cauliflower, cabbage, and Brussels sprouts. They can be enjoyed in stir-fries, casseroles, soups, and salads and steamed as a side dish.

 

Many fruits are also high in fiber, like apples, pears, oranges, peaches and more. Berries are an especially great choice because while they are high in fiber, they are also low in calorie.  Incorporate fruits into your diet as a convenient snack or as toppings for breakfast cereal, yogurt, salads, and desserts.  

 

fiber up

 

Whole grains are a popular and simple way to increase dietary fiber. The downfall with this is that many whole grain foods are overly processed and the labeling can be misleading.  

Beware of processed cereals and bars as they often have high sugar content and less fiber compared to other dietary fiber options. Swap the usual white bread for whole wheat bread and exchange white rice for brown rice, quinoa, bulgur wheat, barley or other ancient grains. Consider different types of pasta options like whole wheat pasta, edamame pasta, or  lentil pasta.

 

Nuts and seeds also provide a great source of fiber. A handful of these packs a powerful fiber punch. They make for a nutritious snack, or extra addition to yogurts, salads and desserts.

 

Don’t forget about beans and legumes. These are one of the most naturally rich sources of fiber. If you experience gas and discomfort with high bean intake, consider starting off slowly when introducing these into your diet.

fiber beans

 

Try incorporating more of the recommended foods discussed here and notice the impact this powerful nutrient has on curbing your appetite and controlling blood sugar control.  This, in turn, helps with weight loss/maintenance and prevents/ manages diseases. 

 

Tips to Consider When Increasing Your Fiber:  

  • Increase consumption gradually (add 5g of fiber per day, spread throughout the day, until you reach your goal)
  • Keep edible skin on fruits and veggies
  • Limit starchy foods
  • Choose whole wheat over white
  • Reduce foods high in sugar (especially added sugars)
  • Drink 6 to 8 glasses of water per day to avoid constipation

 

I Challenge You…

to take a look at how much fiber is in your diet today. Does it measure up to the recommended minimum of 25g/day for women or 38g/day for men? 

How do you plan to increase your dietary fiber this week? –>  Here’s a great resource that might help you with that! 

 

Best,

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*** You might also enjoy my past posts on: Eating more Veggies and Fruits  AND Balsamic Roasted Carrots Recipe ***

 


 

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20 Ways Exercise Can Literally Make You a Better Person

Why do so many of us fail to maintain a consistent fitness regimen? Usually it’s because we lose motivation after failing to see results. That happens because we exercise to a achieve a long term physical goal, but in reality we want results NOW. Because it takes some time to see these physical benefits we begin to lose hope and eventually give up altogether. If we change our perspective on exercise and decide to workout for the instant benefits, knowing we actually WILL see results immediately, suddenly the thought of sweating it out at the gym becomes a bit more alluring. Right?!

exercise

I’m no good at waiting around for things, like most of us, I want to give 100% up front and reap the benefits as soon as possible. The same is true for exercising. When I first heard that exercise could make me a better person I was a little skeptical. Then I thought about it more, adopted this new outlook on exercising, and realized YEAH, it really does make me a better ME! That’s when I committed to the idea that working out was an investment worthy of my time.

 

Here’s a list of all the amazing benefits of exercise that you can enjoy instantly-

 

  • More Energy
  • Better Focus
  • Improved Sleep Quality
  • Mental clarity
  • Reduces stress and anxiety
  • Sparks inspiration and motivation
  • Strengthens your Heart
  • Teaches Patience
  • Boosts creativity
  • Makes you a better role model
  • Reduces PMS
  • Builds self esteem
  • Improves posture
  • More conscious of making healthy food choices
  • Improves your relationships
  • Great time to catch up on personal development (like podcasts and audiobooks)
  • Teaches Discipline
  • Increases productivity
  • Makes you smarter
  • Boosts happiness

 

Exercise because you love yourself…

… not because you feel the need to achieve a specific physical aesthetic or a certain number on the scale. If you achieve everything on this list by exercising, not only will you enjoy exercise more consistently and be more active, but you will find it easier to let go of whatever weight you’re holding on to.

So every time I am dragging my feet to do some sort of exercise, I remind myself that I’ll be better for it, and I think of all these reasons listed above.

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Now there are a couple of caveats with this whole thing. You MUST find a form of exercise that’s enjoyable for you. If weight lifting is not your cup of tea, then try yoga. If you’re not keen on the idea of running, then start with walks or hikes. Begin with workouts that will elevate your heart rate yet but won’t completely wear you out. If you hate the type of exercise you’re doing, then you won’t feel happy at the end of it and you definitely won’t stick with it. Find the right type of physical activity for you and start reaping the benefits of exercise asap! 🙂

 

 

Be Your Best Self & Live Your Best Life

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