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.
My Private Note
Units: US | Metric
- 2 tablespoons curry powder, preferably hot Madras
- 1 teaspoon garam masala
- 1 teaspoon mustard seeds
- 2 tablespoons canola oil
- 1 large onion, sliced
- 2 garlic cloves, minced
- 1 teaspoon finely grated fresh ginger
- 3/4 teaspoon salt
- 1 lb eggplant, cut into 1-inch chunks
- 3 cups cauliflower florets
- 15 ounces can diced tomatoes
- 15 ounces can chickpeas, rinsed
- 1/2 cup water
- 1/2 cup nonfat plain yogurt (optional)
- 1Heat a Dutch oven over medium heat.
- 2Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute.
- 3Transfer to a small bowl.
- 4Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes.
- 5Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the spices.
- 6Bring to a simmer.
- 7Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes.
- 8Top each serving with optional dollop of yogurt; serve with basmatti rice & a loaf of 7 grain bread.
- 9**Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It’s in the spice section of most supermarkets and specialty stores.
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Nutritional Facts for Indian-Spiced Eggplant & Cauliflower Stew
Serving Size: 1 (347 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 196.3
- Calories from Fat 56
- Total Fat 6.2 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 675.4 mg
- Total Carbohydrate 31.8 g
- Dietary Fiber 9.0 g
- Sugars 6.8 g
- Protein 6.5 g