Pasta with Aubergines and Pumpkin Seeds

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Pasta with sautéed eggplants and a tomato sauce, sprinkled with pumpkin seeds (pepitas).

Preparation : 15 min Cooking : 10 min
620 calories/serving
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

1 aubergines / eggplants, small size, diced into 1 cm pieces 180 g
1/2 red onions, coarsely chopped 80 g
1 clove garlic, crushed
1/2 dried chili peppers, minced 0.2 g
2 tbsp olive oil 30 mL
1 1/2 cup canned tomatoes (diced) 380 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
160 g pipe rigate, shells, or other short cut pasta 2 1/2 cups
2 tbsp pasta cooking water 30 mL
4 tsp nutritional yeast 12 g
1 tsp dried oregano 1 g
8 tbsp pumpkin seeds 60 g

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Prepare the vegetables : Cut the aubergines into 1 cm thick pieces; coarsely chop the onion; crush the garlic and mince the chili pepper.
  2. Heat half of the olive oil in a saucepan, over medium heat. Add the onion and sauté 5 min until it becomes lightly golden-coloured. Add the garlic and chili pepper then sauté for 1 min, with stirring. Add the tomatoes, season with salt, then lower the heat and cook until a sauce consistency is obtained, about 10 min.
  3. While the tomato sauce cooks, heat the remaining oil in another large pan over medium-high heat. Add the diced aubergines, without crowding the pan (you may need to work in batches). Season with salt and pepper, then cook until the aubergines are golden-coloured, about 5 min. Transfer the cooked aubergines to the sauce pan, then keep it warm over very low heat.
  4. Meanwhile, cook the pasta in a large pot of salted boiling water. When the pasta is almost done, set aside enough cooking water to dilute the sauce a bit. Drain the pasta, then put it back into the pasta cooking pot. Add the sauce and toss well. Stir in the nutritional yeast.
  5. Sprinkle with oregano and pumpkin seeds, then serve in the warmed dishes.

Nutrition Facts Table

per 1 serving (510g)

Amount

% Daily Value

Calories

620

Fat

25 g

39 %

Saturated 4.1 g
+ Trans 0 g

21 %

Cholesterol

0 mg

Sodium

450 mg

19 %

Carbohydrate

76 g

25 %

Fibre

11 g

42 %

Sugars

8 g

Protein

22 g

Vitamin A

36 %

Vitamin C

42 %

Calcium

9 %

Iron

55 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 2 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Source of  :
Calcium, Pantothenic Acid
Good source of  :
Copper, Vitamin B6, Vitamin C
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Vitamin K, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Vegetables 2
Fats 2

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Recipe tailored to the needs of sports enthusiasts and active families

This recipe is in the following categories

Vegetables | Pasta | Main courses/Entrées | Vegetarian | High Iron | Vegan | High Fibre | Halal | Kosher | Italian