Looking for a delicious and healthy vegetarian meal? Look no further than this 1 tray Vegetarian Marsala, which packs a flavorful punch while coming in at just 340 calories per serving.

In addition to being low in calories, this dish is also nutritionally dense, featuring a variety of vegetables and spices. The main ingredients include chickpeas, eggplant, tomatoes, onions, and bell peppers, all cooked with fragrant garam masala and other spices.

In this article, we'll explore the ingredients, nutritional information, and health benefits of this tasty dish, as well as provide tips for perfect preparation and serving.

Ingredients of Vegetarian Marsala

To make 1 tray Vegetarian Marsala, you will need the following ingredients:

• 1 can chickpeas, drained and rinsed
• 1 large eggplant, chopped
• 2 cups diced tomatoes
• 1 large onion, finely chopped
• 2 bell peppers, chopped
• 2 cloves garlic, minced
• 1 tablespoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 2 tablespoons olive oil

Combine these ingredients in a large baking tray and bake for 25-30 minutes at 400°F, or until vegetables are tender and chickpeas are crispy.

Nutritional Information of Vegetarian Marsala

1 serving of Vegetarian Marsala contains the following nutritional values:

• calories: 340
• Protein: 11g
• Carbohydrates: 54g
• Fiber: 16g
• Sugar: 14g
• Fat: 11g
• Saturated Fat: 1.5g
• Sodium: 310mg

With its high fiber and protein content and low fat and sodium content, Vegetarian Marsala is a satisfying and healthy meal option that can help keep you feeling full and energized for hours.

Health Benefits of Vegetarian Marsala

In addition to being tasty and convenient, Vegetarian Marsala also offers a variety of health benefits.

• Vegetables, chickpeas, and spices are rich in vitamins, minerals, and antioxidants that can boost immune function and reduce inflammation.
• High fiber content can aid in digestion and promote feelings of fullness, which can help with weight management.
• Low sodium content can help lower blood pressure and reduce risk of heart disease and stroke.
• Plant-based protein source can help build and repair muscle tissue and support overall health and longevity.

Overall, this dish is an excellent addition to any vegetarian or health-conscious meal plan.

Preparation Time of Vegetarian Marsala

Preparing Vegetarian Marsala is quick and easy, making it a great option for busy weeknights or lazy weekends. Total preparation time is approximately 40-45 minutes, including chopping and baking time. However, actual active prepping time is only about 20 minutes, making it a convenient choice for those who need to get dinner on the table fast.

Cooking Method of Vegetarian Marsala

The cooking method for Vegetarian Marsala is very straightforward and beginner-friendly. Here are the basic steps:

1. Preheat oven to 400°F.
2. Combine all ingredients in a large baking tray and stir well.
3. Bake for 25-30 minutes, or until vegetables are tender and chickpeas are crispy.

That's it! Serve hot and enjoy.

Perfect Serving Size of Vegetarian Marsala

As a general guideline, 1 tray Vegetarian Marsala serves about 4 people. Each serving is roughly 1 1/2 cups, and contains approximately 340 calories and 11g of protein. However, serving size can be adjusted depending on your appetite and calorie needs.

Delicious Ways to Serve Vegetarian Marsala

While Vegetarian Marsala is absolutely delicious on its own, there are several ways to enhance its flavor and nutrition.

• Serve over a bed of steamed rice, quinoa, or couscous to add extra fiber and bulk to the meal.
• Garnish with chopped fresh herbs, such as cilantro, parsley, or basil, to add extra flavor and nutrition.
• Top with a dollop of plain Greek yogurt or a sprinkle of nutritional yeast for a creamy and cheesy flavor.
• Pack leftovers for lunch the next day, or freeze for future meals.

Vegetarian Marsala as a Quick Meal Option

One of the biggest advantages of Vegetarian Marsala is how convenient it is to make and eat. With a total preparation time of less than an hour, this dish is perfect for busy people who still want to eat healthy and delicious food. Simply chop the ingredients, combine them in a baking tray, and bake for 25-30 minutes. That's it!

Variations of Vegetarian Marsala

While the recipe for Vegetarian Marsala is already quite versatile, there are several ways to customize it to your personal preferences and tastes.

• Use different vegetables, such as zucchini, cauliflower, or carrots, to add extra texture and nutrition.
• Change up the spices and seasonings to create a slightly different flavor profile each time. Try adding ginger, turmeric, or fenugreek for an extra kick.
• Use different cooking methods, such as grilling or sautéing, for a slightly different texture and taste.
• Top with different garnishes, such as chopped nuts, dried fruit, or seeds, for extra crunch and nutrition.

No matter which way you choose to make it, Vegetarian Marsala is always a winning dish!

Ingredients to Substitute in Vegetarian Marsala

Finally, if you want to make Vegetarian Marsala but don't have all the required ingredients on hand, there are several substitutions you can try.

• Instead of eggplant, try using mushrooms or squash for a slightly different texture.
• If you don't have chickpeas, try using lentils or white beans instead. These will still provide a good source of vegetarian protein.
• If you don't have garam masala, try using a combination of cumin, coriander, cinnamon, and clove instead.
• If you are watching your sodium intake, try omitting or reducing the amount of salt used in the recipe.

With these substitutions, you can still create a delicious and healthy Vegetarian Marsala that meets your dietary needs and preferences.