How to Make a Nutritious Eggplant Soup

This eggplant soup is made with zucchini, bell peppers and brown rice. We are going to cook it in a spicy tomato broth and finish it with mint, Rosemary and parsley. This is a very easy and delicious soup. It is full of nutrients, low in calories and in carbs. It also happens to be vegan.

The first step in this recipe is to salt the eggplant and let it release the liquid. This will make sure that the eggplant is not slimy after you cook it. Try not to skip this step.

This soup should be ready in about 30 minutes but it all depends on your stove. It will be ready once the rice is fully cooked. If your rice is not cooked through go ahead and cook it a little more. If you need a little more liquid go ahead and add a little more water.

If you do not like to cook with wine you can go ahead and omit it. The flavor will be different but the soup will be absolutely delicious anyway.

This is what you are going to need to make this delicious and healthy eggplant soup:

Serves four
1/2 a medium eggplant – cubed
1/2 a cup of white or brown rice
1 TBS olive oil
1 small white onion – chopped
1/2 a red bell pepper – cubed
1 small zucchini – sliced
1 small chili pepper – chopped (optional)
2 garlic cloves – minced
1/2 a tsp. ground oregano
Salt & Pepper
6 cups water
1/2 cup white wine
4 Roma tomatoes – halved
2 TBS chopped mint
1 tsp. chopped Rosemary leaves
2 TBS chopped parsley
Place the eggplant into a colander and sprinkle generously with salt. Let it rest in the sink for about twenty minutes. Rinse and pat dry and set aside. Rinse the rice well and set aside.

Heat the olive oil and add the onion, bell pepper, zucchini, chili pepper, garlic, rice and eggplant. Mix well and cook for about six minutes until the veggies are softened. Mix occasionally. Add the oregano and season with salt and pepper. Add the water and white wine and mix well. Grate in the tomatoes directly into the pot and get rid of the skins. Mix well and bring to a boil. Cover the pot and reduce the heat. Simmer for about 30 minutes or until the rice is cooked through. Turn off the heat and add the herbs. Serve and enjoy.

CALORIES 191.86; FAT 4.59 g (sat 0.65; Mono 2.65; poly 0.71); PROTEIN 5.42 g; FIBER 6.35 g; CARBS 30.60 g; CHOLESTEROL 0.00 mg; IRON 4.12 mg; Sodium 763.36 mg; CALCIUM 129.32 mg

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