Indian-Spiced Eggplant & Cauliflower Stew
Ingredients
- 2 Tbsp curry powder, preferably hot Madras
- 1 tsp garam masala
- 1 tsp mustard seeds
- 2 Tbsp canola oil
- 1 large onion, sliced
- 2 cloves garlic, minced
- 1 tsp finely grated fresh ginger
- ¾ tsp salt
- 1 (1-pound) eggplant, cut into 1-inch chunks
- 3 cups cauliflower florets
- 1 15-oz can diced tomatoes
- 1 15-oz can chickpeas, rinsed
- ½ cup water
- ½ cup nonfat plain yogurt (optional)
Instructions
- 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.
- 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.
Nutritional Information
| Main | Total | |
| Servings | 6 | |
| Calories |
199
|
199
|
| Fat (g) | 6 | 6 |
| Sat. Fat (g) | 1 | 1 |
| Protein (g) | 6 | 6 |
| Carb (g) | 32 | 32 |
| Fiber (g) | 8 | 8 |
| Sodium (mg) | 597 | 597 |
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