Baked Vegetable Garden with Tomato Sauce
Get ready to eat your fingers with this tomato sauce baked vegetable garden recipe. The importance of vegetables for vegan recipes is indisputable. And if you cook these vegetables in the oven, you will do the best for your health. You can make this vegetable dish, enriched with a delicious tomato sauce, both for yourself and for your guests. In addition to being healthy, this recipe is also very light and very suitable for those who are on a diet.
Baked Vegetable Garden with Tomato Sauce
Ingredients you need for a vegetable garden in the oven with tomato sauce:
2 medium eggplants
2 medium zucchini
2 medium potatoes
2 medium tomatoes
Half a teaspoon of oil
1 medium onion
1 red capia pepper
2 chili peppers
2 cloves of garlic
1 cup tomato puree
1 teaspoon of salt
1 teaspoon of black pepper
1 teaspoon red chili powder
3 tablespoons of olive oil
1 cup grated cheddar cheese
How to make a vegetable garden recipe in the oven with tomato sauce?
After washing the eggplants thoroughly, cut them into slices without peeling them and leave them in a bowl of salted water.
Then wash the zucchini thoroughly, peel and slice them and soak them in a bowl of lemon water.
Wash the potatoes, peel and slice them, and soak them in water.
Wash the tomatoes, peel and slice them and keep them in a corner.
To prepare the sauce, add oil to a large pan and heat it.
Then chop the onion and fry it in oil.
Finely chop the capia pepper and green pepper, add them to the oil and mix well.
Add the tomato puree, garlic, salt, red pepper and black pepper and mix well.
After your sauce is cooked, pour it into the baking tray.
Then arrange the tomatoes, potatoes, eggplants and zucchini on top of each other, respectively.
After you have arranged all the vegetables well, drizzle olive oil on them and sprinkle a pinch of salt and pepper, then cover them with oiled paper.
Bake in the preheated oven at 200 degrees for half an hour.
After cooking, sprinkle grated cheddar cheese over the vegetables.
Do not cover it with greaseproof paper and wait in the oven for 5 minutes.
After the cheddar is melted, you can take it out of the oven and serve it by sprinkling finely chopped parsley on it.
Enjoy your meal!
Nutritional Value of Eggplant
Eggplant has many health benefits due to its vitamins, minerals and nutritional value. Eggplant, which does not contain oil and has a high value in terms of water, contains C, vitamin K, magnesium, phosphorus, copper, folic acid, potassium, manganese. One eggplant (82 g) provides 20 calories, 0.8 g protein, 4.8 g carbohydrates and 0.1 g fat. The nutritional value of eggplant can be listed as follows:
Calories: 20.5
Fat: 0.1 g
Sodium: 1.6mg
Carbs: 4.8 g
fiber: 2.4 g
Sugars: 2.9 g
Protein: 0.8 g
Manganese: 0.2 mg
Potassium: 188mg
Benefits of Eggplant
Eggplant contains antioxidants such as vitamins A and C that help protect cells from damage. Eggplant has many benefits for heart health, blood sugar control and eye health. The benefits of eggplant can be listed as follows:
May aid digestion
Eggplant contains fiber, which is important in a balanced diet. Fiber is very beneficial for gastrointestinal and intestinal regulation. At the same time, fiber is effective in the secretion of gastric juices, which ensure the absorption of food and the processing and digestion of nutrients. An adult person should consume about 25 to 38 g of fiber each day. A bowl of raw eggplant meets about 10% of your daily fiber needs.
May Improve Bone Health
Eggplant contains phenolic compounds that give color to many fruits. These compounds are linked to mineral density, which strengthens bone health. At the same time, eggplant contains iron and calcium, which affects osteoporosis.
Effective in Preventing Anemia
Iron deficiency can manifest as anemia, which is dangerous for health. Anemia may occur as fatigue, weakness, depression, headache. For this reason, it is important to consume foods containing iron without struggling with anemia. Eggplant plays an active role in preventing anemia thanks to its iron content. Consuming eggplant, which is another important component of red blood cells and rich in copper, can reduce the risk of anemia and provide energy instead of feeling tired.
May Improve Heart Health
Since eggplant contains fiber, it reduces the presence of bad LDL cholesterol and promotes good HDL cholesterol intake. Reducing the level of LDL cholesterol can reduce the risk of heart attack and stroke. Also, the bioflavonoids found in eggplant can lower blood pressure. This reduces the pressure and stress on the cardiovascular system and improves heart health.
What Are the Benefits of Eggplant Stalk?
Since it is not known by many people, the eggplant stalk is cut and thrown away. Eggplant stalks have health benefits. Vitamins and minerals in its content are effective in protecting against diseases. Eggplant stalk, which contains vitamins A, B1, B2 and C, helps to eliminate problems such as hemorrhoids, skin and hair health, and strengthens our immune system. Eggplant stalk, which regulates the digestive system thanks to its fibrous structure, supports eye health thanks to vitamins A and B1. With its natural nicotine content, it provides convenience to those who want to quit smoking. Eggplant stalk, which is a rich source of iron, is effective in relieving fatigue. Due to its antioxidant structure, it helps to remove toxins from the body.
How to Consume Eggplant?
The skin of the eggplant can be sliced into strips, cut into rounds and baked in the oven. Consuming the aubergine, which has a thick and creamy structure, by roasting it will add flavor to the dishes. At the same time, eggplant can be consumed by cutting and frying.
The Risks of Consuming Eggplant
Eggplant, like other nightshade vegetables, contains solanine, which worsens inflammatory diseases. There is no solid evidence that the small amount of solanine in eggplant worsens inflammatory diseases, but if you experience joint pain after consuming eggplant, eggplant consumption should be limited. Eggplant allergy can be seen rarely, in this case, it is necessary to consult a specialist doctor.
