INDIAN-SPICED EGGPLANT & CAULIFLOWER STEW
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.
Provided by EatingWell Test Kitchen
Categories Healthy Indian Eggplant Recipes
Time 40m
Number Of Ingredients 14
Steps:
- 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.
Nutrition Facts : Calories 199 calories, Carbohydrate 31.6 g, Fat 6.3 g, Fiber 8.1 g, Protein 6.3 g, SaturatedFat 0.6 g, Sodium 597.3 mg, Sugar 6.6 g
INDIAN-SPICED EGGPLANT & CAULIFLOWER STEW
Eggplant and cauliflower are two of my favorites - so I had to post it. EatingWell Newsletter, 10/31/07. Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat.
Provided by Manami
Categories Cauliflower
Time 45m
Yield 6 serving(s)
Number Of Ingredients 14
Steps:
- 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 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 optional dollop of yogurt; serve with basmatti rice & a loaf of 7 grain bread.
- **Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It's in the spice section of most supermarkets and specialty stores.
Nutrition Facts : Calories 196.3, Fat 6.3, SaturatedFat 0.5, Sodium 675.4, Carbohydrate 31.8, Fiber 9.1, Sugar 6.8, Protein 6.5
INDIAN-SPICED EGGPLANT & CAULIFLOWER STEW
This recipe calls for GARAM MASALA WHICH IS NOT IN THE SPARK DATABASE, Serving size is approximately 1 1/2 cups, I only had 1 cup.
Categories Vegetarian Meals Vegetarian Vegetarian Vegetarian Meals Dinner Vegetarian Meals Dinner
Yield 4
Number Of Ingredients 17
Steps:
- Heat a dutch oven over medium heat. Add curry powder, garam masala and mustard seeds, toast, stirring until the spices begin to darken, abourt 1 minute. Transfer to a small bowl.
- --------------------------------------
- Add oil, onion, garlic, ginger and salt if desired to the pot and cook, stirring until softened, 3-4 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, 15-20 minutes
- Top each serving with a dollop of yogurt, if desired.
Nutrition Facts : Nutritional Info Servings Per Recipe 4 Amount Per Serving Calories
INDIAN EGGPLANT IN SPICY SAUCE
This is actually a South Indian dish. I did this for the first time, my hubby and I loved it. Warning: The recipe is very spicy. Tastes great with plain, white rice.
Provided by Bhagya
Categories World Cuisine Recipes Asian Indian
Time 1h25m
Yield 4
Number Of Ingredients 10
Steps:
- Preheat the oven to 375 degrees F (190 degrees C).
- Bake the eggplant in the preheated oven until very soft and easy to mash, 45 minutes to 1 hour. Remove from the oven and let cool enough to handle, 15 to 20 minutes. Peel and mash or blend it in a food processor; keep aside.
- Heat 1 tablespoon oil in a pan over medium heat. Add chile peppers, Bengal gram, and coriander. Saute until golden brown, 7 to 10 minutes. Remove from heat and let cool, 10 to 20 minutes. Grind into a fine powder.
- Heat remaining oil in the pan and add mustard seeds. Add onion and saute until golden brown, about 10 minutes. Stir in tamarind extract, turmeric, and powder mixture, adding water as needed if sauce is too thick. Bring to a boil; let simmer for 5 minutes. Stir in mashed eggplant; let simmer, 3 to 4 minutes. Season with salt. Serve hot.
Nutrition Facts : Calories 131.5 calories, Carbohydrate 15.2 g, Fat 7.8 g, Fiber 7.6 g, Protein 2.8 g, SaturatedFat 1 g, Sodium 55.9 mg, Sugar 5.2 g
INDIAN SPICED CAULIFLOWER
Make and share this Indian Spiced Cauliflower recipe from Food.com.
Provided by Arradius
Categories Cauliflower
Time 13m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Peel and chop Onion finely.
- Peel and chop Shallot finely.
- Dice Celery stalks.
- Place Shallot and onion and celery aside.
- Crush Garlic with large flat knife to remove skin.
- Finely dice Garlic.
- Peel the small finger of Tumeric with a veggie peeler. Be careful, as if you get Tumeric on your hands it will stain your hands yellow or orange and is hard to remove.
- Finely dice Tumeric.
- Place Tumeric, Garlic and Coriander seeds in mortar and pestle and pound until ingredients reach a paste-like state.
- Steam cauliflower florets in microwave safe container for 3 minutes or until soft.
- In the meantime, heat Ghee in frying pan.
- When Ghee has melted, add the Tumeric, Garlic and Coriander seed paste to the Ghee and lightly fry. This releases the fragrant smell of the ingredients, and mellows the flavour.
- When Ghee is lightly coloured yellow by the Tumeric, and the garlic is softened but not discoloured, add the Shallot, Onion and Celery that was set aside earlier.
- Fry gently, and add the dash of Cayenne pepper to taste (or dried chilli flakes if desired).
- When Onion and Celery is soft, clearish and lightly coloured yellow, add the steamed Cauliflower. Cauliflower should be soft enough to break up into tinier portions.
- Cook for about 3 minutes stirring constantly, or until the Cauliflower is yellow like the rest of the ingredients.
- Serve hot.
Nutrition Facts : Calories 1067.3, Fat 18.9, SaturatedFat 7, Cholesterol 16.4, Sodium 1108.4, Carbohydrate 200.5, Fiber 77.5, Sugar 70.8, Protein 71.3
INDIAN EGGPLANT STEW WITH SPICED BASMATI RICE
Received this wonderful recipe via email. This lovely vegetarian recipe will be easy to make - almost all the vegies can be found in a good summer garden - eggplant, peppers, spinach, tomatoes... all the good things of summer!
Provided by Busters friend
Categories Stew
Time 40m
Yield 4-6 serving(s)
Number Of Ingredients 21
Steps:
- For the Vegetables:.
- Heat a large soup pot over medium to high heat and add the ghee or olive oil. Add the onions and garlic, cumin seeds, mustard seeds, ginger, and hot pepper until the onions are translucent and the mustard seeds begin to pop.
- Add the eggplant and mix well so the spices and ghee are absorbed, the let it cook for 8 minutes, stirring occasionally.
- Add the bunch of fresh spinach. There is no need to cut off the stems since many of the vitamins are found there. You can put the spinach in without chopping and it will cook down.
- Cover the stew pot for a few minutes until it cooks down and you can fit the rest of the ingredients in the pot.
- Add the tomatoes, turmeric, and salt and cook above for about 10 minutes, until spinach is soft. Add the garbanzo beans, lemon juice, and sugar, and cook for about 5 more minutes. Serve over spiced basmati rice.
- For Spiced Basmati Rice:.
- Bring water to a rolling boil, then reduce heat to low. Add the rice, ghee, and spices and mix well. Cook for 25-30 minutes then remove from the heat. Let the cooked rice sit for 5 minutes and then fluff the rice with a fork. You can also use a rice cooker to make the spiced rice.
Nutrition Facts : Calories 555.8, Fat 20.1, SaturatedFat 10.7, Cholesterol 41.6, Sodium 1857.1, Carbohydrate 84.4, Fiber 14.7, Sugar 11.6, Protein 14.7
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