* Exported from MasterCook *
Indian-Spiced Eggplant & Cauliflower Stew
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
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 pound eggplant -- cut into 1-inch chunks (about 1 eggplant)
3 cups cauliflower florets
1 can diced tomatoes -- (15 ounce)
1 can chickpeas -- (15 ounce) rinsed
1/2 cup water
1/2 cup nonfat plain yogurt -- (optional)
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.
6 servings, about 1 1/3 cups each
Active Time: 25 minutes
Total Time: 40 minutes
Per serving : 198 Calories (27% fat); 6 g Fat; 1 g Sat; 3 g Mono; 0 mg
Cholesterol; 31 g Carbohydrates; 6 g Protein; 8 g Fiber; 605 mg Sodium;
358 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat
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.
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.
Cuisine:
"Indian"
Source:
"EatingWell, September/October 2007, EatingWell for a Healthy Heart
Cookbook (2008)"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 228 Calories; 7g Fat (27.8%
calories from fat); 10g Protein; 33g Carbohydrate; 10g Dietary Fiber;
trace Cholesterol; 311mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean
Meat; 2 Vegetable; 0 Non-Fat Milk; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
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