We’ve always been fans of vibrant veggie combos, and our Eggplant and Asparagus Recipe delivers a fresh twist on seasonal favorites. This dish pairs the smoky depth of eggplant with the crisp tenderness of asparagus for a simple yet satisfying meal that’s perfect for busy weeknights.
Drawing from Mediterranean influences we adore, it’s an easy way to pack in nutrients without sacrificing flavor. Join us as we guide you through creating this go-to recipe that’ll elevate your dinner routine.
Ingredients
In our Eggplant and Asparagus recipe, we focus on fresh, vibrant ingredients that capture the essence of Mediterranean flavors. Below, we’ve organized them in the order they’re used, with prep specifics noted for clarity and ease.
- Eggplant: 2 medium eggplants, washed and sliced into 1/2-inch rounds—ideal for achieving that smoky char when grilled or roasted first.
- Asparagus: 1 bunch (about 1 pound) fresh asparagus spears, trimmed to remove woody ends, to ensure crisp texture when added later.
- Olive Oil: 3 tablespoons extra-virgin olive oil, divided for sautéing and drizzling, enhancing the dish’s rich, herbaceous notes.
- Garlic: 4 cloves minced garlic, prepared just before cooking to preserve its pungent aroma and flavor.
- Onion: 1 medium yellow onion, thinly sliced, for building a savory base in the pan.
- Tomatoes: 2 large ripe tomatoes, diced, to add juicy sweetness and create a simple sauce.
- Fresh Herbs: 1/4 cup chopped fresh basil and oregano, combined for a burst of earthy freshness toward the end.
- Seasonings: 1 teaspoon salt and 1/2 teaspoon black pepper, plus optional red pepper flakes for a hint of heat, adjusted to taste for balanced seasoning.
For nutritional highlights, we’ve compiled key data based on standard servings:
| Nutrient | Per Serving (1 cup) | Daily Value % |
|---|---|---|
| Calories | 150 | 8% |
| Protein | 4g | 8% |
| Fiber | 5g | 18% |
| Vitamin C | 15mg | 17% |
These ingredients not only make our recipe nutritious but also deliver the smoky eggplant and crisp asparagus vibrancy we highlighted earlier.
Instructions
Now that we have gathered our fresh ingredients for the Eggplant and Asparagus recipe, we will guide you through the straightforward steps to prepare and cook this vibrant, nutrient-packed dish, ensuring a perfect balance of smoky flavors and crisp textures.
Prep
Before we start cooking, let’s prepare our Eggplant and Asparagus to enhance their natural flavors and ensure even cooking.
- Wash and slice the eggplants: Begin with 2 medium eggplants. Rinse them under cold water to remove any dirt, then pat dry with a paper towel. Cut into 1/2-inch thick rounds, salting them lightly and letting them sit for 10 minutes to draw out excess moisture for a firmer texture.
- Trim and prepare the asparagus: Take 1 pound of fresh asparagus. Snap off the woody ends by bending each spear until it breaks naturally, then cut the spears into 2-inch pieces to promote quick, even cooking while preserving their crisp bite.
- Chop the remaining ingredients: Mince 3 cloves of garlic for a pungent aroma, slice 1 yellow onion into thin rings for caramelized sweetness, and dice 2 ripe tomatoes into 1/2-inch cubes to release their juicy flavors. Finally, roughly chop a handful of fresh basil and oregano to add an herby, Mediterranean essence.
Cook
With our ingredients prepped, we now move to the cooking phase, where we’ll transform them into a smoky, savory Eggplant and Asparagus dish full of vibrant colors and aromas.
- Heat the oil and sauté the base: In a large skillet, heat 2 tablespoons of extra-virgin olive oil over medium heat until it shimmers. Add the sliced yellow onion and minced garlic, stirring constantly for 2-3 minutes until they turn golden and release a fragrant, savory scent that forms the flavorful foundation of our dish.
- Add and cook the eggplants: Introduce the sliced eggplants to the skillet, spreading them evenly. Cook for 5-7 minutes, flipping once, until they develop a smoky, charred exterior while remaining tender inside. This step infuses our Eggplant and Asparagus with a hearty, melt-in-your-mouth quality.
- Incorporate the asparagus and tomatoes: Add the prepared asparagus pieces and diced tomatoes to the skillet. Stir everything together and cook for another 4-5 minutes, allowing the asparagus to brighten with a crisp yet tender crunch and the tomatoes to soften and create a light, tangy sauce that ties the ingredients together.
- Season and finish: Sprinkle in the chopped fresh basil and oregano, along with 1 teaspoon of salt and 1/2 teaspoon of black pepper to taste. Continue cooking for 1-2 more minutes until the herbs wilt slightly, releasing their aromatic oils and enhancing the overall vibrant, earthy flavors of our Eggplant and Asparagus creation. Remove from heat once everything is well combined and heated through.
Conclusion
We’ve crafted this eggplant and asparagus recipe to bring fresh excitement to your meals. It’s a simple way to enjoy wholesome flavors that fit seamlessly into our busy lives.
As we’ve explored it’s packed with nutrients to keep you energized.
Try tweaking it with your favorite herbs and share your twists with us we’d love to hear how it enhances your table.
Frequently Asked Questions
What is the Eggplant and Asparagus recipe?
This recipe features a vibrant mix of smoky eggplant and crisp asparagus, inspired by Mediterranean flavors. It’s a simple, nutritious dish perfect for busy weeknights, combining fresh veggies for a satisfying meal under 30 minutes of prep and cooking time.
What ingredients are needed for Eggplant and Asparagus?
Key ingredients include medium eggplants, fresh asparagus, extra-virgin olive oil, minced garlic, sliced yellow onion, diced ripe tomatoes, and herbs like basil and oregano. You’ll also need seasonings for flavor. This combination ensures a healthy, flavorful dish with about 150 calories per serving.
How do I prepare Eggplant and Asparagus?
Start by washing and slicing eggplants, salting to remove moisture, and trimming asparagus. Sauté onions and garlic in olive oil, add eggplants for smokiness, then mix in asparagus and tomatoes. Cook until tender, stir in herbs, and season. The whole process takes about 20-25 minutes for a colorful, aromatic result.
Is the Eggplant and Asparagus recipe healthy?
Yes, it’s nutritious with each serving offering 150 calories, 4g of protein, 5g of fiber, and a good dose of Vitamin C. The fresh veggies and olive oil provide antioxidants and heart-healthy fats, making it a great option for a balanced, wholesome meal.
How many calories are in the Eggplant and Asparagus dish?
Each serving has approximately 150 calories, along with 4g of protein and 5g of fiber. It’s low in calories but packed with nutrients like Vitamin C from the fresh produce, supporting a healthy diet without sacrificing taste.
Can this recipe be made for busy weeknights?
Absolutely, it’s designed for quick preparation. With simple steps like sautéing veggies and minimal ingredients, you can have it ready in under 30 minutes. It’s an easy, flavorful option that fits into a hectic schedule while delivering Mediterranean-inspired nutrition.