This recipe for eggplant caviar is completely dietary, because there is absolutely no oil in the dish. Vegetables are only baked and stewed.
Recipe content:
- Ingredients
- Step by step cooking
- Video recipe
All kinds of eggplant blanks for future use have always been in great demand among all housewives. But eggplant caviar is especially popular, there are a lot of recipes for which, and each chef has his own subtleties, secrets and cooking tricks. In this recipe, I want to tell you how to cook the most dietary caviar, where the products will be cooked without the use of oil and fats. And instead of frying, the oven will be used, where the products will be baked.
The composition of vegetable caviar can be varied, but the main ingredient should be eggplant. The rest of the set of vegetables is selected independently in accordance with their tastes. For example, in addition to eggplant, carrots, tomatoes, onions and bell peppers can be used. For caviar to have a sweeter taste, it is necessary to use onions not yellow, but white or red.
I note that according to this recipe, you can cook caviar in a different way, instead of baking vegetables, fry them. But then only high quality oil should be used. The best option is to use extra virgin olive oil. Be moderate here, because a large amount of oil will make the snack more nutritious.
- Caloric content per 100 g - 90 kcal.
- Servings - 1 can of 500 g
- Cooking time - 1 hour 45 minutes
Ingredients:
- Eggplant - 2 pcs.
- Carrots - 1 pc.
- Sweet red pepper - 1 pc.
- Onions - 1 pc.
- Tomatoes - 2 pcs.
- Garlic - 3 cloves
- Tomato paste - 2 tablespoons
- Salt - 1.5 tsp or to taste
- Ground black pepper - 1/2 tsp or to taste
- Table vinegar 9% - 1 tablespoon
Cooking dietary eggplant caviar
1. Prepare your vegetables. Cut the eggplants in half and sprinkle with salt. Leave them to sit for 30 minutes to release all the bitterness. After, wash and dry.
Cut the bell peppers in half, remove the seeds with the core, rinse and dry.
Peel the onions, rinse and cut into 4 pieces.
Wash the tomato and make punctures in several places with a toothpick. Otherwise, during baking, the tomatoes will swell, the skin will burst and the pulp will stain the walls of the oven.
Peel, wash and chop the carrots.
2. Select a baking sheet of a suitable size and place all vegetables in it.
3. Bake food in the oven at 180 degrees for about 40 minutes, with the first 20 minutes covered with foil.
4. After that, cut the baked vegetables into cubes about 2 cm in size.
5. Place the pan on the stove and add all the ingredients. Add small pieces of garlic, tomato paste, salt and pepper.
6. Stir the vegetables well, pour in 100 ml of drinking water and simmer over low heat with the lid closed for about 25-30 minutes until they acquire a soft consistency.
7. Put all the ingredients in a deep bowl and use a blender to grind them into a homogeneous smooth paste.
8. Pour vinegar into the vegetable mixture and mix well. Taste and add salt and pepper as needed. Vinegar is essential for long-term storage of caviar. If you plan to use it for several days, then do not add vinegar.
9. Roll up the caviar in sterilized jars, screw with sterilized lids and store in a cool place, for example, in a cellar.
See also a video recipe on how to cook eggplant caviar.
