Indian-Spiced Eggplant & Cauliflower Stew Makes 6 servings, about 1 1/3 cups each Ingredients 2 tablespoons curry powder, preferably hot Madras (see Note)
1 teaspoon garam masala (see Tip)
1 teaspoon mustard seeds
2 tablespoons canola oil
1 large onion, sliced
2 cloves garlic, minced
1 teaspoon finely grated fresh ginger
¾ teaspoon salt
1 1-pound eggplant, cut into 1-inch chunks
3 cups cauliflower florets
1 15-ounce can diced tomatoes
1 15-ounce can chickpeas, rinsed
½ cup water
½ cup nonfat plain yogurt (optional) Indian-Spiced Eggplant & Cauliflower Stew Instructions 1. Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl.
2. Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes. Top each serving with a dollop of yogurt, if desired. Indian-Spiced Eggplant & Cauliflower Stew Tips Note: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder flavor.
Tip: Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It’s in the spice section of most supermarkets and specialty stores. Indian-Spiced Eggplant & Cauliflower Stew Nutrition Information Per serving: 198 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 31 g carbohydrate; 6 g protein; 8 g fiber; 605 mg sodium; 358 mg potassium.
Nutrition bonus: Vitamin C (60% daily value), Folate (22% dv), Iron (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat |
Free Forum Hosting
Important Announcement
Prev Discussion
Prev Message
