Tuesday, January 26, 2010

Indian-Spiced Eggplant & Cauliflower Stew

Recipe taken from:
Eat Healthy Your Way, Winter 2010


2 tablespoons curry powder
** The origional recipe calls for Hot Madras, I used regular since it was
my first time cooking Indian food
1 teaspoon mustard seeds
1 teaspoon garam masala
2 tablespoons canola oil
1 large onion, sliced
2 cloves garlic, minced
1 teaspoon finely grated fresh ginger
3/4 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
1 1/2 cup water
1/2 cup nonfat plain yogurt, (optional)


1.Heat a Dutch oven or large pot 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, 25 to 30 minutes. Top each serving with a dollop of yogurt, if desired.

Notes & Tips

This is my first venture into the world of Indian Food. Because of that fact I was hesitant to use the Hot Madras Curry that the orgional recipe calls for. Hot Madras Curry is much more spicy than regular curry. Also, our local commissary did not sell Garam Masala and Mustard Seed so I had to go to an all natural food store in town called People's Grocery. I found there that they sell TONS of different spices all by weight, so I just bought a teaspoon of each.

I served this with Couscous mixed with a small can of mushrooms (rinsed).



Nutrition Facts

6 Servings, 1 1/3 Cup per serving

Per serving: 198 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 31 g carbohydrates; 6 g protein; 8 g fiber; 605 mg sodium;

No comments: