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Indian- Spiced Eggplant and Cauliflower Stew

 

 

Flavorful vegetarian stew...
 

2 Tbs 

 

curry powder (preferably hot Madras)

 

1 tsp 

 

garam masala

 

1 tsp 

 

mustard seeds

 

2 Tbs 

 

canola oil

 

1 large 

 

onion, sliced

 

2 cloves 

 

garlic, minced

 

1 tsp 

 

finely grated fresh ginger

 

¾ tsp 

 

salt

 

1 lb 

 

eggplant, cut into 1-inch chunks

 

3 cups 

 

cauliflower florets

 

One 15-ounce 

 

can diced tomatoes

 

One 15-ounce 

 

can chickpeas, rinsed

 

½ cup 

 

water

 

½ cup 

 

nonfat plain yogurt (optional)

 

 

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 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.

 

Servings: 6

Yield: Serv. Size: 1 1/3 cups per serving

 

 Nutrition Facts

 

 

 

 

 

 

Amount Per Serving

 

 

 

Calories

 

206.98

 

Calories From Fat (28%)

 

57.85

 

 

 

% Daily Value

Total Fat 6.65g

 

10%

 

Saturated Fat 0.75g

 

4%

 

Cholesterol 1.25mg

 

0%

 

Sodium 634.36mg

 

26%

 

Potassium 765.50mg

 

22%

 

Carbohydrates 32.34g

 

11%

 

Dietary Fiber 9.26g

 

37%

 

Sugar 3.36g

 

 

 

Sugar Alcohols 0.00g

 

 

 

Net Carbohydrates 23.08g

 

 

 

Protein 8.09g

 

16%

 


WW Points 4

 

 

 

 

Cooking Tips

*Garam masala can be found in the spice section of most supermarkets.

 

 Recipe Source

Eating Well

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