We are constantly hearing how great the Mediterranean diet is for us. It is a diet based around eating plant-based foods, such as fruits and vegetables, whole grains, legumes, nuts and healthy fats such as olive oil. The Mediterranean diet is rich in antioxidants, fiber, healthy fats, Vitamins and minerals. By following the Mediterranean diet you can improve your overall nutrition and help fight off chronic disease.
This Aubergine Stew is easy to make, packed with nutrients and can be served hot or cold depending on the season.
This recipe serves 4.
1 large white onion
Small bunch of fresh coriander
2 cloves of garlic grated
Small piece of fresh ginger (around 1cm thick) grated
3 Sticks celery
2 Large carrots
1tsp Maple Syrup
1 tsp Cinnamon
Salt and pepper for seasoning.
300g chopped tomatoes
50ml Vegetable Stock
25g Black Olives
Finely chop the white onion and celery.
Grate the carrots.
Cut the aubergine and courgette in to cubes.
In a large saucepan heat some extra virgin olive oil
Saute the white onion, celery and carrot in the pan for a couple of minutes and add the cinnamon, oregano, maple syrup, garlic and ginger.
Saute for a further couple of minutes.
Now add the courgette and aubergine to the pan and continue stirring until they have also softened slightly.
Turn to a low heat and add the chopped tomatoes, olives, vegetable stock and coriander.
Season with salt and pepper and add the juice of half a lemon.
Leave to simmer for ten to fifteen minutes to allow the flavors to develop.
Serve with cooked wholemeal rice or cous cous and a dollop of Greek yogurt or coconut yogurt if you are vegan.