🍆🥩 Minced Beef and Eggplant Recipe
📜 Description:
A rich, hearty dish combining tender minced beef and creamy eggplant, simmered in a spiced tomato base. This Mediterranean-inspired comfort meal is packed with flavor and nutrients, making it ideal for a healthy weeknight dinner or a make-ahead meal prep option.
🧂 Ingredients:
- 1 lb (450g) minced beef
- 2 medium eggplants, diced
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 (14 oz / 400g) can diced tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- Salt and pepper, to taste
- Optional: chopped parsley or mint for garnish
🍳 Instructions:
- Prepare the Eggplant
- Sprinkle the diced eggplant with salt and let it sit for 20–30 minutes to draw out bitterness. Pat dry with a paper towel.
- Cook the Eggplant
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the eggplant and sauté until golden brown and tender (about 8–10 minutes). Remove and set aside.
- Sauté Aromatics
- In the same pan, add the remaining tablespoon of olive oil. Sauté chopped onion until soft (about 5 minutes). Add garlic and cook for 1 minute until fragrant.
- Brown the Beef
- Add the minced beef to the pan. Cook until browned, breaking it apart with a spoon. Drain excess fat if needed.
- Build the Sauce
- Stir in the tomato paste, paprika, and cumin. Cook for 1–2 minutes. Add the diced tomatoes and bring to a simmer.
- Combine and Simmer
- Return the cooked eggplant to the pan. Mix well and simmer uncovered for 10–15 minutes until thickened. Season with salt and pepper.
- Serve
- Garnish with fresh herbs if desired. Serve hot with rice, couscous, crusty bread, or as a stuffing for pita or wraps.
🍽️ Servings:
- Makes 4 servings
🧠 Tips:
- Make it spicy: Add chili flakes or a chopped fresh chili when sautéing the onion.
- Vegetarian option: Substitute beef with lentils or a plant-based mince.
- Add texture: Toasted pine nuts or crushed walnuts can be added before serving.
- Meal prep: Keeps well in the fridge for 4 days and freezes for up to 3 months.
🥗 Nutritional Information (per serving, approximate):
- Calories: 390 kcal
- Protein: 27g
- Fat: 24g
- Carbohydrates: 16g
- Fiber: 6g
- Sugar: 8g
💪 Health Benefits:
- Eggplant is rich in antioxidants and fiber, supporting digestion and heart health.
- Minced beef provides high-quality protein and essential nutrients like iron, zinc, and B12.
- Tomatoes are loaded with lycopene, a powerful antioxidant linked to reduced inflammation.
- Spices like cumin and paprika support digestion and offer anti-inflammatory benefits.
❓ Q&A:
Q: Can I roast the eggplant instead of sautéing?
A: Yes! Roasting adds a smoky flavor. Roast at 400°F (200°C) for 20–25 minutes until tender.
Q: Can I use ground turkey or chicken instead?
A: Absolutely. Ground turkey or chicken are leaner alternatives that work great in this recipe.
Q: What’s a good side dish?
A: Try it with couscous, brown rice, a Greek salad, or garlic yogurt sauce.
Q: How do I make it low-carb?
A: Serve over cauliflower rice or eat it on its own for a low-carb, keto-friendly option.