Eggplant, cauliflower, chickpeas and tomatoes are the basis for this rich Indian-spiced curry. Make it a meal: Serve with brown basmati rice or whole-wheat couscous.

Servings: 6 servings, about 1 1/3 cups each
Total Time: 40 minutes
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Sat Fat, Low Cholesterol, High Fiber, Low Calorie


Ingredients:

Indian-Spiced Eggplant & Cauliflower Stew
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
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
1/2 cup water
1/2 cup nonfat plain yogurt (optional)


Steps:

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.

Nutrition: (Per serving)

Calories - 198
Carbohydrates - 31
Fat - 6
Saturated Fat - 1
Monounsaturated Fat - 3
Protein - 6
Cholesterol - 0
Dietary Fiber - 8
Potassium - 358
Sodium - 605
Nutrition Bonus - Vitamin C (60 daily value), Folate (22 dv), Iron (15 dv).

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.

Related Links:

  • Roasted Eggplant & Feta Dip
  • More Healthy Eggplant Recipes & Cooking Tips