1 cup shelled edamame, fresh or defrosted frozen
¼ cup firm tofu
1/3 cup water
¼ cup raw pumpkin seeds, toasted
½ teaspoon dried basil
½ teaspoon dried oregano
1/8 teaspoon black pepper
1 medium red bell pepper, coarsely chopped
1 medium onion, coarsely chopped
½ cup coarsely chopped carrots
4 cloves garlic, chopped
4 ounces spinach
2 medium eggplants, peeled and sliced lengthwise into ¼-inch slices
2 cups no-salt added or low-sodium pasta sauce
1. Preheat oven to 350 degrees F. In a food processor, combine the edamame, tofu, water, pumpkin seeds, basil, oregano and black pepper.
2. Heat 2-3 tablespoons water in a large pan and sauté red peppers, onion, carrots and garlic until tender. Add spinach and cook until wilted. Set aside.
3. Roast eggplant in a baking pan lightly oiled with olive oil for about 20 minutes or until tender and flexible enough to roll up.
4. Spread about ¼ cup tomato sauce on the bottom of a baking dish. Place 1-2 tablespoons edamame puree in the center of each eggplant slice then top with the sautéed vegetable mixture. Roll up and place in the baking dish, seam side down. Top with remaining sauce. Bake for 20 to 30 minutes or until heated through.
Joel Fuhrman, M.D. is a family physician, New York Times best-selling author, and nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods. Dr. Fuhrman is an expert on nutrition and natural healing, and has appeared on hundreds of radio and television shows. Dr. Fuhrman’s own successful PBS television shows, 3 Steps to Incredible Health, Dr. Fuhrman’s Immunity Solution, and End Dieting Forever bring nutritional science to homes all across America.
The recipes here are from Dr. Fuhrman’s new Eat to Live Quick and Easy Cookbook, full of simple Nutritarian recipes, and handy cooking and shopping tips. “I hear from people all the time that they would love to eat a better diet if only they had the time to prepare the right foods,” says Dr. Fuhrman. “But preparing tasty, healthy meals doesn’t have to take a lot of time or effort. This was the thought that inspired me to create my Eat to Live Quick and Easy Cookbook.” The new cookbook includes 131 fast and simple Nutritarian recipes, plus handy cooking and shopping tips; a great resource for beginner cooks, and offers sophisticated flavors for anyone who wants to enjoy delicious meals without spending a lot of time in the kitchen.